STRENGTH
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
METCON
”Arms + Legs”
For time:
3 Legless Rope Climb
9 Back 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 w. 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 Cap