Warm-up

Strength:

Build to today’s 2RM Pause Front Squat @ 33X1

You had a 3RM last week. Try to go a little heavier.

Conditioning:

30 Pull-ups

10 Dumbbell Thrusters 50/35

20 Chest to Bar Pull-ups

20 Dumbbell Thrusters

10 Ring Muscle-ups

Or

30 Jumping Pull-ups

10 Dumbbell Thrusters 35/20

20 Pull-ups

20 Dumbbell Thrusters

10 Jumping Chest to Bar Pull-ups