A. 10 min Alt EMOM
A1. Front Squat
x5 reps every 30X1 tempo

F. 8, 8, 8, 8, 22X1 tempo; build [can use KB/DB for Goblet Squat]
P/S; 30x1; build to moderate set of 5 reps

A2. Strict/weighted Pull Ups x5
F. Negatives or Partner Assisted x5 [or ring row x8-10]
P. Strict Rx x5 reps; weighted if possible
S. Strict CTB Pull Ups x5; weighted if possible


B. 10 Min AMRAP
10x Front Squat +
10x Push Press +
Double Unders x30

F. 2DB Thruster + 30 Singles
P. 95/65 or lighter
S. 115/85, x50 Doubles