Tuesday, September 20

Back Squat (3 x 3)

In 12 min. TC Start working @ 5 reps 55% 5 reps 60% 5 reps 65% 3 reps 75% 3 reps 80% 3+ (AMRAP) x 85%

Overhead Squat (4 EMOTM x 4 min)

-Warm-up and use 70-75% 1 RM Overhead Squat for all 4 sets

Metcon (Time)

3 RFT 30 Russian KBS(60/40) 6 Muscle-Ups(Bar/Ring) 10 OHS(135/95)

Rx+ (70/50), All Bar MU, (155/103), If you don't have MU perform 8 Pull-ups + 8 Bar dips