1 min Run(200m)-Bike-Row (Increase pace each round)
7 Leg Swings Each Leg
7 Squat Therapy Reps
7 Scap Pull Ups
Strength/skill quality today, dont work over 70 percent
10 Minutes Emom
2 front squats **add weight each two rounds to reach a weight that is pretty far over your working weight for the wod.
Front Squat 115/85 INT-95/65 BEG-75/55 *set starts off the floor
***INT-C2B Pull Ups Or Progression
For pull up progressions we are going to do something a little different. Do your pull up or ring row then for the “dip” part of the movement perform overhead tricep extensions with a dumbbell.
This workout should have a little different intent behind it. As well as working through the movements as fast as you can try being aware of the quality of reps as well. With the front squat being lighter you can really focus on your form. The muscle ups or progression you decide to use can be done in small sets to assure your form or rep sets are at a good number. For those two more advanced bodyweight movements pick a progression that can get this workout done under 15 minutes or close to it. Those going for the RX versions of each aim for keeping it under 8 minutes.
**Optional Accessory Work**
Build to 2 Minutes Each Side
Build to 3 Minutes
40 QUALITY Reps EACH Leg