Speed
Part 1
Pause Front Squat – 4 x 3 @ 75%
Part 2
For time:
75 Burpee box jumps,
20/18
*EMOM until completed perform 3 negative pull ups & 3 ring rows
Strength
Part 1
Pause Front Squat – 4 x 3 @ 75%
Part 2
For time:
75 Weighted Burpee box step ups, 24/20
*EMOM until completed perform 3 bar muscle-ups
