Week 2(of 12) Day 7

A. Build 
Front Squat – Heavy Single
+
Choose One:
Strict Chest to Bar Pull-Ups – Max UB reps
Strict Pull-Ups – Max UB reps
Strict Pull-Ups – Max in 2 min(you may use A band if needed)
Ring Rows – Max Reps; bottom of ring at top of hip. Before starting rows you must have your feet under the rings

B. Condition
AMRAP 3
Max UB TTB
1/2 the burpees
1/2 the ttb
Rest :60 Sec x 3

*If you do 20 TTB for your max you will complete 10 burpees then 10 TTB as an amrap for the duration of the 3 min. Then you will rest 1 min and complete two more 3 min amraps. The workout is a total of 11 min.

Alpha – as written
Bravo – kipping leg raises(to parallel)
Charlie – Hanging knees to chest

Extra
Romanian Deadlift – 10 x 3 sets
Hollow hold – Max effort x 3