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A. Tempo Front Squat – 3-3-3-3@70-75% of your heavy single pause front squat from 11.4.16; if you can go heavier than last week do so. If you have not done the heavy single pause front squat, do it today
B. “Lucid Dementia”
AMRAP 12
9 Front Squats@115/80
6 Burpees Over Bar
3 Bar Muscle-Ups

Alpha – as written
Bravo – 6 Chest to bars or 6 pull-ups, front squat same weight
Charlie – 6 banded pullups or jumping c2b or pull-ups, FS@95/65
Delta – 6 Ring Rows, Goblet squats

Extra Strength
Barbell Bench Rows – 8 x 4 Sets

Extra Mid-Line
Hollow Hold – Tabata style