Back Squat (25)
3 warm-up sets
1 set of 5 reps at 50%
1 set of 3 reps at 60%
1 set of 2 reps at 65%
-then-
1 set of 6 reps at 70%
-then-
6 sets of 6 reps, all at 65%
Same weight as last time.
6min AMRAP
10 Burpees
14 Alt. Front Rack Lunges (115/75)
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
