METCON
0-6mins:
21-15-9
Front Squat
Pull-Up / Jumping Pull-Up
6-12mins:
12-9-6
Front Squat
Chest to Bar
12-18mins:
9-6-3
Front Squat
Bar Muscle-Up
Increase Load each set
Feel=WTF
Goal is to go hard and unbroken
AFTER PARTY:
Strict Pull-Up
+
Weighted Plank