Strength 1
Front Squat:
5 sets x 3 Tempo Front Squats @70% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Strength 2
Weighted Strict Chin Up (Supinated)
5 sets x 5 Strict Weighted Chin-ups @50-60% of 1RM
* Rest as needed between sets *

Scaling Options:
- Unweighted Strict Chin-up
- Assisted Banded Strict Chin-up
- Chin up negatives (control the descent as much as possible)

WOD
“America the Beautiful”
3:00 Amrap (5 sets)
20 Bench Press 135#/95#
Max Calorie Row
- Rest 1:00 between sets -