Kettlelbell/Function:

A.) Double KB Front Squats -5×5

– Pause 1st rep 3 sec.

*In between sets – Pull ups

3-5 reps Strict

B.) For time:

30 ring rows buy in

Then 4 rounds

10 DL (155/105)

10 Bar Over Burpees

30 ring rows buy out

Perform/RX

A.) Front Squats – 5×3 @75%

– Pause 1st rep 3 sec.

*In between sets – Pull ups

3-5 reps Strict

or

5-8 reps kipping

B.) For time:

30 pull-ups buy in

Then 4 rounds

10 DL (205/125)

10 Bar Facing Burpees

30 pull-ups buy out

Compete:

A.) Front Squats – 5×3 @75%

– Pause 1st rep 3 sec.

*In between sets – Pull ups

5-8 reps kipping

B.) For time:

15 MU buy in

Then 5 rounds

10 DL (245/175)

10 Bar Facing Burpees

15 MU buy out

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