Move

1) Banded Pull-ups: One Max Set (5-10 reps)

2) Front Squats: 5 x 3 building to technical load

3) 10 Rounds:

5 Dumbbell Front Squats
3 Ring Rows
3 Strict Knee-Raises

Train

1) Chest-to-bar Pull-ups: One Max Set

2) Front Squats: 5 x 3 building to heavy (start ~80%)

3) “Most Dope”

10 Rounds For Time:

10-9-8-7-6-5-4-3-2-1 Front Squats @ 115/85
1 Rope Climb @ 15’

Stimulus

1) If you are able to do chest-to-bar pull-ups, go for as many as you can (1-40+ reps). Otherwise, let’s scale so we are getting more than 5 for sure with the potential 10+ but not much beyond that

2) Build to 80% of your 1RM and then do 5 sets of 3 reps while continuing to build. You may stay at a weight that is challenging as well for all sets

3) Goal is to speed up as you go. Rope Climbs go away quickly so be sure to relax your arms and secure a good foothold every time. Seated rope climbs or doing 1-2 pulls are appropriate substitutions. 15 minute cap