Monday, November 21

Back Squat (4 x 4 )

15 mins Time Cap Empty bar x 10 5 reps @ 55% 2 reps @65% 2 reps @75% THEN 4 sets x 4 reps @ 90% 1 RM Back Squat.

Metcon (Time)

21-15-9 Deadlifts 225/165 Bar Facing Burpees

Rx+ 275/205

Rest 5 Min

Metcon (Time)

15 Bar Muscle Ups 20/16 Cal Row 4 Tire Flips 12 Bar Muscle Ups 20/16 Cal Row 3 Tire Flips 9 Bar Muscle Ups 20/16 Cal Row 2 Tire Flips

Scale MU with 1 Pull-up & 1 Dip for every MU. 1st set do 15 pull-ups then 15 Dips