A.

15 Min:

4×5 Front Squats @ Tempo 22X1

*Start around 60-70% and build if you can maintain tempo. 

B.

Health: 

15-12-9-12-15 – CAP 13: 

Front Squat 75/55lbs

Jumping Pull Ups/Ring Rows

Fitness:  

15-12-9-12-15 – CAP 13: 

Overhead Squat 75/55lbs

Pull Ups

Performance:  

21-15-9-15-21 – CAP 13:

Overhead Squat 95/65lbs

Pull Ups