Function:

A.) DB- KB Front Squat w/ Pause

4×3

*Pause on all 3 reps for 2 sec.

*Inbetween Sets

3 strict Chin Ups

B.) 15 min AMRAP

5 ring rows

5 Push-ups

10 Air Squats

Every 2 rounds perform

15 KB Swings

Perform/RX:

A.) Front Squat w/ Pause

4×3

*Pause on all 3 reps for 2 sec.

*Inbetween Sets

3 strict Chin Ups

B.) 15 min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Every 2 rounds perform

4 CJ (135/95)

Compete:

A.) Front Squat w/ Pause

4×3

*Pause on all 3 reps for 2 sec.

*Inbetween Sets

3 strict Chin Ups

B.) 15 min EMOM

1 round “Cindy”

Max reps CJ (225/135)

in remaining time

`Results to BTWB!