3 Rounds
12 Toes to Bar
6 Front Squats *
9 Chest to Bar Pull Ups
6 Front Squats
6 Bar Muscle Ups
6 Front Squats
Rest 2 minutes between rounds
*Round 1: 165/115
*Round 2: 185/125
*Round 3: 205/140
*Bar can be taken from the rack
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This is 81 reps on the rig, so just be aware whether or not this will beat up your hands or not. Feel free to scale the reps a tad so you can move for most of the time outside of the designated rest periods.
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SUGGESTED WARM UP:
- 5 Step Ups (R and L) while holding barbell in front rack + 10 Bent Over Barbell Rows – 2x
- Stretch and mobilize thoracic – 2/3 minutes
- 3 Pause Front Squats (50% workout weight) + 3 Scap Pull Ups + 3 Scap Push Ups – 2x
- 2 Toes to Bar + 2 Front Squats (75% workout weight) + 2 chest to bar pull ups + 2 Front Squats + 2 Bar Muscle Ups + 2 Front Squats