Upside Down


Upside Down

Warm-up then Mobilize for Squats 


Strength: Week 5 of 9 Front Squats

Part A: Instructions- With a 15-min running clock find a HEAVY Pause FS (5 sec in bottom/12 in FR Position)


Part B: Instructions- With a 15-min Running clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above


Against 7-mins… Up by 2’s until you have reached (14) 

Front Rack Lunges 


THEN, in remaining time: Burpee Pull-ups


2 Possible Scores: Completion time for Ladder (+) Burpee pull-ups or just Rounds of Couplet


L1: 135/95, Deficit HSPU (4″/2″)

L2: 95/65, Kipping HSPU 

L3: 75/55, Scaled Kipping HSPU (Stack plates under ab-mat) 

L4: DB Farmer’s Carry Lunges, Push-ups