A.
Three sets of:
Front Squat x 5-6 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)
Rest 90 seconds
B.
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 18 minutes of:
25/15 Calories of Assault Bike
25 Kettlebell Swings
A.
50 lb Gob squat
Ring rows, 12 unbroken
b.
25 cals on the kill bike
44 lbs KB swings
See some visuals on the insta @dann_does_crossfit