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Workout 11.12.20

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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