1) Front Squat week 11
2) CG bench week 11
3) EMOM 21 minutes
Min 1: Row Sub 1:38/1:46
Min 2: ME 4/2" deficit HSPU
Min 3: rest
4) For Time:
4 rounds
50 Double unders
20 pistols (10L/10R)
10 Strict dead hang pull-ups
5a) GHR 5 x 6 same weight as last week
5b) L-Sit hold 5 rounds 1 min of (:15 on :10 off :15 on :10 off :10on)
5c) 3 x 10 DB row- set up a bench standing on plates so you can lay flat on bench and grab DBs off floor
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