Every Minute on the Minute for 12 mins:

5 X one & a quater Front Squats (up to 75% of your 1RM)

rest then:

Complete the following for time:

Push Pull Ladder

1-8-1

Pullups vs Shoulder to Overhead

RX= 115/75

Strict Pullups are preferred to kipping

Strict Presses are preferred to Push Presses or Push Jerks


All barbells start from the floor for both parts of todays workouts.

Time Cap is 20 mins.