1. Warm Up:
General Warm Up
Then 3 Rounds
5 Kipping Swings
10 Press Ups
10 Front Squats PVC
2. Conditioning:
For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
NB: If you do not have unassisted Pull Ups you will be doing Ring Rows. The bar for Front Squats will be taken from the floor not the racks.
3. Recovery