A.  1) EMOM 7: 3 Paused Front Squats @70-75%.

– 2 Second pause on each rep

Right into

2) EMOM 3: 3 Touch n Go Deadlifts @same weight as Front Squat

 

B.  “Arms + Legs”

For Time:

3 Legless Rope Climbs

9 Backs Squats (225/155)

30 Wallballs (20/14)

2 Legless Rope Climbs

7 Back Squats

20 Wallballs

1 Legless Rope Climb

5 Front Squats (225/155)

10 Wallballs

L3:(Rope Climb with Legs)(185/125)

L2:(5 Strict Chin Ups per Rope Climb)(155/105)(14/10)

L1:(21-15-9 Ring Rows)(135/95)(10/8)

12:00 minute time cap

C.  Barbell Club Meets at 6:30pm.