PH:
2x
Scap Pull-ups
Plank Variations
A:
3-4x
Build up to First Set Front Squat
1x Pull-up
1x Chin-up
1x Ring Row
1x Users Choice
RX: Metcon (AMRAP – Reps)
AMRAP 10mins
2.4.6.8.10.12.14.16
Front Squats @ >75%
Strict Pull-ups
RX+: Metcon (AMRAP – Reps)
AMRAP 10mins
2.4.6.8.10.12.14.16
Front Squats @ >75%
Strict C2B Pull-ups
O1: Metcon (AMRAP – Reps)
AMRAP 10mins
2.4.6.8.10.12.14.16
Front Squats @ >75%
Ring Pull-ups (with very little assistance)
O2: Metcon (AMRAP – Reps)
AMRAP 10mins
2.4.6.8.10.12.14.16
Front Squats
Ring Rows
