A) Testing: Find a 1RM front squat in 20 minutes
B) Every 75 seconds for 8 rounds (4 each) alternate between:
1) 8/side kb gorilla rows
2) 5-8 strict tempo chinups (1 second pause at top of chinup, one second pause hanging at bottom)
C) For time:
105 Wallballs in 7 sets of 15
*Rest as needed between sets to keep unbroken sets of 15
*7 burpee penalty for any set that you break before 15 reps. Perform penalty burpees after completion of all 105 wallballs.
*8 minute time cap
