5 Rounds
5-4-3

Front Squats
Strict Pull Ups
Rest 1 Min between Rounds

MCx: 135/95

MAx: 115/75, band

MVx: 75/55, 10-8-6 ring rows

GOALS + GUIDANCE: Complete the couplet of 5-4-3 front squats and strict pull ups (alternate between the two). Your goal is to finish in sub 3 minutes. Take 1 minute of rest before the next round. Record your total time.

EMOM 6
Min 1: Max Barbell Front Rack Hold
Min 2: Rest

GOALS + GUIDANCE: Using the weight from the workout, hold the barbell in the front rack position. Focus on drawing your abs in, standing up tall, and elbows up.