ATHLETE

A. Bench Press 5×5

B. EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 155/105 – no rack
Min 2: 30-50 Double Unders
Min 3: 7-10 Strict Pull ups

COMPETITOR

A. Bench Press 5×5

B. Build to a heavy set of 3 Front Squats

C. EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 225/155 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups