PAUSED FRONT SQUATS/TNG DEADLIFTS & "ARMS + LEGS"

A) Strength:

1) EMOM 7:

3 Paused Front Squats @ 70-75%
-2s pause on each rep

- Then - 

2) EMOM 3:

3 Touch n Go Deadlifts @ same weight as Front Squat

B) WOD:

"Arms + Legs”

For Time: (12:00 Cap)

3 Legless Rope Climbs
9 Back Squats (225/155)
30 Wall Ball Shots (20/14)
2 Legless Rope Climbs
7 Back Squats
20 Wall Ball Shots
1 Legless Rope Climb
5 Front Squats
10 Wall Ball Shots

Rx+ = 30/20 Med Ball

Scaling Options:

Legless Rope Climbs = Rope Climb w/ legs, 5 Strict Chin-ups per RC, 21-15-9 Ring Row
Weight = 185/125, 155/105, 135/95

C) GPP:

Farmer Carry (70/53) - Max Distance in 5:00 Farmer Carry
*Try to hold on as long as possible w/o putting weights down