A1 Front Squat @ 80% where first rep is @ 52×1 tempo and next 3 reps are dynamic x 3 sets, rest 20 sec.
A2 Weighted pull up x 4 reps x 3 sets **5% more then last week or stay @ weight for 4 reps, rest 60 sec.
Teams of 2 must complete the following – switching whenever they want and however they want
5 minute amrap wall balls, 20/15
4 minute amrap kb swing, 55/35#
3 minute amrap pull ups
2 minute amrap walking lunge steps
1 minute amrap max distance run
For those who have time and want an added challenge.. go back up the ladder. So, after the 1 minute run, start back @ the walking lunge steps