Pause Back Squat (2 Sec) 5-5-5
Pause Back Squat (2 Seconds) 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Run, Pull-ups, C2B, and BMU Ladder
For time:
Run, 800 m
30 Pull-ups
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 200 m
15 Bar Muscle-ups
Time cap: 12 mins