| A. Work up to Heavy 3 Rep Front Squat |
| B. For Time |
| 50 Double Unders (3:1 singles) |
| 4 Rounds : 5 Front Squat (155/105) & 5 Strict Pull-ups |
| 40 Double Unders |
| 3 Rounds: 5 Front Squat & 5 Strict Pull-ups |
| 30 Double Unders |
| 2 Rounds: 5 Front Squat & 5 Strict Pull-ups |
| 20 Double Unders |
| 1 Round: 5 Front Squat & 5 Strict Pull-ups |
| C. 500 Meter Row Cooldown |