Friday September 15th 2017

A. Front Squat, 5-3-2-5-3-2 rest 2-3 min (2nd wave heavier than first. make 5s and 3's heavier than last weeks 6s and 4s.. if possible have both 2s be heavier than last week as well)
B. 3 sets:
Cluster Pendlay Row, 3 T&G
rest :20
3 Wtd Pronated Pullups
rest :20
Front Bridge hold, :45
rest 1m45
C. 3 sets:
3 BTN Strict Press
rest :20
Seated Alt bell Press, 6 reps/arm (non working arm stays in front rack)
rest :20
6-8 Toes through ring w/ :03 controlled descend
rest 1m45
D. EMOM x 12 min:
1st min: 10 barbell Strict Press
2nd min: 10 Bent Over supinated Barbell Rows
3rd min: 8/8 Double arm Front Rack KB Walking Lunges