Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec
6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice)
LIGHT AND FAST!
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull
For Time: 2 Rounds 10 Single Arm Dumbbell Push Press (Left arm) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35) 10 Single Arm Dumbbell Push Press (Right arm) (50/35) 25ft Si
3rds NFT ME Hollow Hold :30 Hollow Arch Hold 10 Kips 18min AMRAP 15 Toes to Bar 200m Run (15/12cal Bike) 30 KB Swing (53/35) 30 Sit Ups 250m Row