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112912

28
Nov

112912

1. Front Squat 2RM

2. 9-6-3 Muscle Up, Front Squats 65% of 2 RM

Muscle ups (sub is 2 pull-ups and 2 ring dips per MU)

Front Squats (Heavy). There is only 18 reps of FS.  These are also going to be completed from the floor.

* so the scale version would be:

18 Pull-ups, 18 ring dips, 9 Front Squats

12 pull-ups, 12 ring dips, 6 Front Squats

6 pull-ups, 6 ring dips, 3 Front Squats

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