A Front Squat 1+3 @ 70% where first rep is @ 55×1 tempo and next 2 reps are dynamic x 3 sets
**after each set do pull up drop sets (2-3 weighted pull ups into 8-10 inverted supinated rows or 5-7 supinated chin ups)
Teams of 2 must complete
3 rounds for time
500/450m row while partner performs max pull ups during row
100 synch walking lunge steps

P1 will row 500m while P2 performs max pull ups, then P2 will row 500m while P1 performs max pull ups, then they will do 100 synchronized walking lunge stepS

*bring number down to 75 lunge steps of too much