2-28

Back Squat
Find a 1 rm

WOD
Competitor
12 min EMOM
Min 1: 21/17 cal row or bike
Min 2: 15 front squats 115/75
Min 3: 9 bar muscle ups

Fitness – max effort in each minute, trade chest to bars for muscle ups

Lifestyle – max effort in each minute, 75/55 front squats, ring rows