Superset: (3 sets each)

A) Tempo Front Squat 5 – 5 – 5

*Tempo – 4 second descent

*Start Between 50-60% of 1 RM

B) Strict Chin Up 3 x 4-8

METCON

5 Rounds

20 Wall Ball (20/14) (Adv: 25 wall ball)

15 Push Ups

10 Chest to Bar Pull Ups (adv: 15 Chest to Bar Pull Ups)

OPTIONAL ADDITIONAL WORK

A) Hang Power Snatch E2MOM: 3 hang power snatch (50-60% across – building snap and speed)

B) 3-4 Sets: Ring Muscle Ups @ 50% of Max Set (Quality and Efficient Movement)

C) 10:00 Bike w/ :10 @ 90%, followed by :50 at casual pace