WOD 11.2

Strength: 
1) Pause Front squat: 10 rounds – Every 90 seconds, complete:
-1x Pause Front squat (5 second pause in bottom position. Work up to a max for the day)
2) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 5xInverted Strict Pullup-Burpee 
-Even minute: 5xBurpee-Strict HSPU

Work Capacity: Complete the following for time:
-500 SU

Core: 3 rounds
-Max effort Chinese/face up plank hold (AHAP-as heavy as possible)

CF CKB