A. Front Squat; 4-5 reps x 4 sets; rest 2min bw sets
B. Strict Weighted Pull-up; 2.2.2 x 3 sets; rest 10 sec; rest 3min
+
20min EMOM:
Min 1: 10 C2B Pull-ups
Min 2: 12 Cal Row
Min 3: 12 K HSPUs
Min 4: 10 Cal Assault
+
Assault Sprint 5 Seconds @ 100% effort
Assault 55 Seconds @ easy pace
x12-15 sets based on how you feel
A. Didn't do because of wrist.
B. 70, 80, 95.....felt good, strong
EMOM - complete. Everything felt good smooth. Not too hard.
AB Sprints - did 13 sets. Would get up to 1300-1400 Watts in 5sec.
Back/hamstrings were a little sore. Felt good overall though.
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