Function:

A.) Back Squat w/ Pause

4x5reps

*Pause on 1st 3 reps for 2 sec.

* Last 2 reps are normal

*In between Sets

3 strict Chin Ups

B.) 4 rounds

21 cal row

14 Dbl KB Thrusters

10 ring rows

Perform/RX:

A.) Back Squat w/ Pause

4x5reps

*Pause on 1st 3 reps for 2 sec.

* Last 2 reps are normal

*In between Sets

3 strict Chin Ups

 

B.) 4 rounds

21 cal row

14 Thrusters (95/65)

3-4 Bar MU or 10 C2B

Compete:

A.) Back Squat w/ Pause

4x5reps

*Pause on 1st 3 reps for 2 sec.

* Last 2 reps are normal

*In between Sets

3 strict Chin Ups

 

B.) 4 rounds

21 cal bike

14 Thrusters (115/80)

7 Bar MU

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