Well done Aimee, Alice, Briony, Cath and Cheryl for competing in the Welsh woman's throwdown on Saturday. Great to see the amazing progress you've all made! 

 WOD

 Part A - Establish a 7 rep max back squat.

Part B - 5 rounds for time: 

• 7 front squats (70/45) 
• 7 pull ups (or Chest to bar if possible)  

this workout is designed to be fast and hard! I want you to choose a weight and a style of pull up (chest to bar or normal) that allows you to complete the workout in under 5 minutes.