3×3 @ 75%
2×2 @ 85%
Strict Pull Ups
1-5 Strict pull ups every minute
10 Wall Balls (20/14)
20 Double Unders
After a few warm-up sets, complete 3 sets of 3 Front Squats at 75%, then 2 sets of 2 Front Squats at 85%. After Front Squats, complete 1-5 Strict Pull Ups every minute for 7 minutes. If you can do 5 strict Pull Ups, add weight. If you don’t have Pull Ups, do Negative Pull Ups or Ring Rows.
For the conditioning, keep your torso vertical in the Wall Balls just like you would for Front Squats. If you can do 1 Double Under, get through all 20 each round. If not, complete 10 Double Under attempts each round.