Generally, we like to keep things simple. Today, you’ll find a classic 5 rep back squat (does not have to be a 5RM, although you may certainly go for it), then a push/pull couplet of front squats and pull ups. Since front squats are taken from the ground, the weight may be limited by your clean. Going straight into a (full) clean for your first rep will count. Substitute ring rows or banded pull ups for pull ups.
Strength
Back Squat
5, 5, 5
Conditioning
3 rounds for time:
10 Front Squats, (155/105#)
20 pull ups
where are results?
Dustin 245 8:04 Rx
Meghan 110 6:30 65 scale
Dawn 135 7:38 75 RR/green
Jesse 175 Pr / 9:23 95 scale
Pavan 165 / 8:31 105 scale
Russ 235 PR / 9:59 95 scale
Shoeless 185 / 9:56 75#
Shannon 130 PR / 8:04 65# scale
Karen 65Pr / 5:41 goble / scale
Deery 295 7:03 135
John 225 / 5:58 115#
Lloyd 265 / 6:49 Rx
Heather 145 / 7:24 95#
Molly 110 / 7:07 65#
Megs 165 Pr / 6:52 Rx
Grant 295 Pr / 4:00 Rx
Aileen 150 / 5:58 70#
Robin 125 / 7:05 65# RR
Ashley 135 Pr / 5:39 scale
Sizzle 200 Pr / 7:17 95#
Brian / 185 / 6:12 115#
Nick / 175Pr / 5:32 95#
PH 265 / 6:24 blue
Gabe / 7:55 Rx
Colin 165 / 8:29 95#
Julia 125 / 8:47 65# scale
K 140 / 7:41 / 95#
Lam 245 / 7:22 135#
Wax 245 x 3 / DNF
Tanya 85 / 5:33 45 scale
Nate 155 / 8:40 95# scale
Ryan 210 Pr / 8:20 scale
Moog 155 Pr / 9:55 95#
Rachael 150 Pr / 5:46 85 scale
Cesar 155Pr / 5:46 scale
Helen 45 tech / 6:20 scale
Danielle 110 / 5:05 65# scale