Function:

A.) DB- KB Front Squat w/ Pause

5×2

*In between Sets

3 strict Chin Ups

B.) 21-15-9

DB Thrusters

SDHP w/KB

Box Overs (24/20)

Perform/RX:

A.) Front Squat w/ Pause

5×2

*Pause on all 2 reps for 3 sec.

*In between Sets

3 strict Chin Ups

B.) 15-12-9

Thrusters (95/65)

SDHP (95/65)

Box Jump (24/20)

Compete:

A.) Front Squat w/ Pause

5×2

*Pause on all 2 reps for 3 sec.

*In between Sets

3 strict Chin Ups

B.) 21-15-9

Thrusters (95/65)

SDHP (95/65)

Box Jump (24/20)

-Results to BTWB!