4.3.17

Every 3 min x 7 Rounds:
30/20 cal Assault Bike
12 Toes to Bar
Score is your *slowest* completed round.
If we do not have a bike on hand, either complete a 400 meter run, or 500 meter row in replacement.

5 Rounds, every 2 min
Pausing Front Squats + unbroken kipping HSPU
Set #1, On the 0:00 – 3 Pausing Front Squats 60% of 1RM Front Squat + “X” Kipping HSPU
Set #2, On the 2:00 – 3 Pausing Front Squats 63% of 1RM Front Squat + “X” Kipping HSPU
Set #3, On the 4:00 – 2 Pausing Front Squats 66% of 1RM Front Squat + “X” Kipping HSPU
Set #4, On the 6:00 – 2 Pausing Front Squats 69% of 1RM Front Squat + “X” Kipping HSPU
Set #5, On the 8:00 – 2 Pausing Front Squats 72% of 1RM Front Squat + “X” Kipping HSPU