For time:
30 Back Squats, 135/95 lbs or pick load
45 Chest-to-bar Pull-ups or Pullups
30 Back Squats, 135/95 lbs
15 Bar Muscle-ups or Chest to Bar pull-ups
30 Back Squats, 135/95 lbs
Time cap: 16 mins
Athlete Instructions
Athlete Instructions
* Barbell is from the floor, not rack
Alternate Option:
For time:
30 Dumbbell Front Squats, pick load
30 Ring Rows
30 Dumbbell Front Squats, pick load
30 Jumping Pull-ups or pull-ups
30 Dumbbell Front Squats, pick load
Post workout pump
3 rounds for quality of:
10 single leg glute bridge or 20 db glute bridge
20 Tibia Raises
10/10 single leg calf raises
Strength Squad
Deadlift and Strict Press supersets