Warm-up

• 3 Rounds
• 1:30 Row
• 10 Air Squats / Goblet Squats / Front Squats
• 5 Kip Swings / Scap Pull Ups / Pull Ups

• -Couch Stretch (30”each side x2)
• -Pigeon Stretch (30”each side x2)
• -Lat Stretch (15”each side x2)

METCON

• 3 rounds for time of:
  • Row, 500 m
  • 7 Front Squats, 225/155 lbs
  • 35 Pull-ups

Front Squats- from the floor

Quality

• 3 rounds for quality of:
  • 10 L/10 R Single Arm Dumbbell Front Squats, pick load
  • 20 Hollow Rocks
  • 10 L/10 R Single Arm Dumbbell Front Squats, pick load
  • 20 Banded Pull Aparts

Some quality unilateral work today, go as heavy as you are able to stay in a good position! Scaling Options: Scale the front squat weight to something moderate that you can keep unbroken. Scale Pull Ups to inverted rows or jumping pull ups.