Function:

A.) DB- KB Front Squat w/ Pause

Heavy Single

*Pause for 3 seconds

*In between Sets

3 strict Chin Ups

B.) 3 rounds

15 Pull-ups

15 Dips

Bear crawl <-> 2X

2 DL (315/205)

Perform/RX:

A.) Front Squat w/ Pause

Heavy Single

*Pause for 3 seconds

*In between Sets

3 strict Chin Ups

B.) 3 rounds

3 MU or 15 Pull-ups and 15 Dips

HS Walk -> or bear crawl <-> 2X

2 Squat Cleans (205/125)

Compete:

A.) Front Squat w/ Pause

Heavy Single

*Pause for 3 seconds

*In between Sets

3 strict Chin Ups

B.) 3 rounds

10/7 MU

HS Walk <->

2 Squat Cleans (255/165)