1) Front Squat- 5x3@56,59,62,65,65. 3 second pause in bottom. Focus on speed out of the hole.
"Pinwheel"
Teams of 3
9 Rounds
30,20 cal Assault Bike
8 Strict Pull Ups
Directly into...
20 OHS
30 Toes 2 Bar
20 Pistols
30 Toes 2 Bar
20 Back Squat 95,65
30 Ab Mat Sit Ups
20 Front Squat 95,65
30 Ab Mat Sit Ups
Rest 2 minutes and repeat
Rx+(135,95) Rx(95,65) Fit(65,45)