3 Rounds of:
250m Row
12 Shoulder Taps
6 Strict Pull-ups
3 Inch Worms w/Push-up
GET STRONG (14 Min)
Push Press
In 14:00 Complete 7-7-5-5-3-3-3
Build Across Sets
GET FIT (12 Min)
3 Rounds of:
15 Pull-ups
10 Front Squats 135/95
10 Shoulder to OH 135/95
12 Min Cap
COMPETITORS EXTRA
3 Rounds
30 Alternating Jumping Lunges
20/12 Calorie Assault Bike Sprint
Rest 2:00
All in a Vest 20/14
ATHLETES NOTE:
A wise strategy here would be to break the Pull-ups into two quick sets, then break the Front Squats into two quick sets and transition right into the STO after the second set of Front Squats. Whatever the case, there can't be too much resting here if you want to finish under the cap!