A. Front Squat 3RM
*Pause in the bottom for 2 seconds on the first rep.
*Complete at least 5 heavy sets in the process of finding your 3RM.
B. 4 Rounds Strict Pull-ups + Max Rep Kipping Pull-ups
*Pick a number of strict reps to perform and then switch to a kip and work until failure.
*The number of strict reps should be well below your max and should be able to be repeated in each round.
*Score = strict reps/total kipping
*Rest 2 minutes between rounds.
Post load and reps to comments.
Tony D – Bar Muscle-up