Take 20-30 minutes to set up, warm up and complete the following.

A. Front Squat: 4 x 5-6 @ 60-65% of Max -- Rest 60-90 seconds in between your sets and record your in Wodify.

B. 4 ROUNDS:

– 6-8x Pendlay Rows
– 8-10x Strict Pull-Ups
– 10-20x Diamond Push-Ups
– Rest 60-90 seconds in between rounds.

Pendlay Rows: Use a moderate to heavy weight with good form and record Wodify.
Strict Pull-Ups & Diamond Push-Ups: Scale down or modify as needed.