A. Pause Front Squat + Front Squat (1+2)
*5 heavy sets.
B. Ascend for 10 minutes:
1 Bar Muscle-up
10 One Leg Squats
2 Bar Muscle-ups
10 One Leg Squats
3 Bar Muscle-ups
10 One Leg Squats
*Continue on with the format.
C. Optional:
Run Big Loop
*Find a friend and try to improve on your last effort.
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A. EMOM x 10: 1 Kipping Swing 1 Knees to Elbows 4 Toes to Bar *This is a progression from last week. Only advance if you were able to complete last weeks format without modification. B. Three rounds for time: Run 200m Farmers Carry 100m *Choose your own weight.
