A) EMOM x 5 min:

Front Squat

– Set 1: 2 reps @ 65%

– Set 2: 2 reps @ 70%

– Set 3: 2 reps @ 75%

– Set 4: 1 rep @ 80%

– Set 5: 1 rep @ 85%

R60S, and then…

E2MOM x 10 min (5 sets):

– Set 6: 1 rep @ 85-90%

– Set 7: 1 rep @ 90%

– Set 8-10: 1 rep @ 90+%

 

B) For time

– 40 wallballs (20/14)

– 20 pull-ups

– 30 wallballs

– 15 pull-ups

– 20 wallballs

– 10 pull-ups

– 10 wallballs

– 5 pull-ups

 

*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.