Strength:
4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00
Conditioning:
F: EMOM for 7:00-
3 Strict Pull-ups
5 Front Squats @ 60%
Then, with the clock still running…
EMOM for as long as possible (until 14:00)-
5 Strict Pull-ups
7 Front Squats @ 60%
*Stop when you can no longer perform the work within the minute, do not do any more after this.
P: EMOM for 7:00-
3 Muscle-Ups
5 Front Squats @ 60%
Then, with the clock still running…
EMOM for as long as possible (until 14:00)-
5 Muscle-Ups
7 Front Squats @ 60%
*Stop when you can no longer perform the work within the minute, do not do any more after this.
