| Warmup 10:00 alternating EMOM Min 1: 3 sumo box squats up to something that feels like about 7/10 Min 2: :30 hollow hold |
| Lift/Skill 6 rounds on the 3:00 start 3 Sumo box squat 1 Pullup complex: :30 active chinup hang :10 flexed arm chinup hang 5 strict chinups Then get your front squats warmed up |
| Workout For time with a 6:00 cap: 20 front squats 95/65 25/20 cal row 10 front squats 95/65 13/10 cal row No one goes up, just send it |
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