Front Squats then Pistols, Pullups and Bike

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7 rounds

  • 9 x Front Squats @ 60% 1RM
  • 7 x Front Squats @ 70% 1RM
  • 5 x Front Squats @ 80% 1RM
  • 5 x Front Squats @ 80%
  • 5 x Front Squats @ 80%
  • 7 x Front Squats @ 70%
  • 9 x Front Squats @ 60%

8 rounds for time

  • 8 x Alternating Pistol Squats (total, 4 per side)
  • 4 x Strict Pullups
  • Bike 400m

Results: Front Squats 135-155-175(x3)-155-135lbs. Metcon 19:04.

Pullups, Tricep Extensions, Rows, Curls and Tricep Pressdowns

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5 rounds

  • 2 x Weighted Pullups @ 10kg + 5 x Strict Pullups
  • 10 x TRX Tricep Extensions

Then 3 rounds

  • 10 x TRX Reverse Rows
  • 30 second Handstand Hold

Then accumulate (split anyway you like)

  • 50 x Cable Tricep Pressdown
  • 50 x Single Ketlebell Golbet Curls @ 16kg (hold Kettlebell as if doing a Goblet Squat lower and raise in a curl)

Results: Serious pump session. Broke last part into 15-15-10-10, alternating between movements.