3 rounds for time of:
Run, 400 m
7 Front Squats, 185/125 lbs
21 Chest-to-bar Pull-ups

Goal: Sub 14 min

A classic triplet that we have done in the past but it’s been quite a while. The run should be a strong effort and try not to pace too much here. Front squat is definitely on the heavier side you can take this either from the floor, or the rack. Your choice, but you should be able to do the first round unbroken if you really dig. Consecutive rounds in no more than two sets. Chest to bar pull-ups are a bit higher volume today so break them up early if needed to keep moving.

Accessory Work
5 rounds for quality of:
5 Pike Handstand Push-ups
5 Push-ups
5 Ring Dips
Rest 1:30
If the push up is “easy” try a banded or feet elevated option to challenge the movement.

Post Work
1x:
1min per side Forearm Stretch
10ea Kneeling Shoulder Taps