Part 1: Front Squat 3×1
PR attempts are encouraged if desired. Otherwise, do 4×5 with lighter weight and short rest.
Then…
12 pushups
9 pullups
12 back squats
AMRAP in 14 minutes
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; chest to bar pullups; 6 ring dips instead of pushups
Combine options as necessary.
Modify the pullups by doing ring rows.
Then (optional)…
15 kb swings
15/12 cal row or bike
3 rounds
