11-15

Front squat
3-3-3-3-3

WOD
Competitor
15 AMRAP
5 bar muscle ups
10 front squats 155/105
20/17 cal row or bike

Fitness
15 AMRAP
5 chest to bar pullups
10 front squats 115/75
20/17 cal row or bike

Lifestyle
5 jumping pullups
10 front squats 95/65
20/17 cal row or bike