Monday, September 25

Ring Muscle Ups (1 x ME)
Max Set 1 attempt
Metcon (AMRAP - Rounds and Reps)
AMRAP 18: 18 Calorie Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar
Overhead Squat (5 x 1)
Build to a Moderate Single 3 second pause
Squat Snatch (EMOM x 12 (3rds)
Minute 1 – 3 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 1 Rep @ 80% Minute 4 – Rest
Back Squat (7-5-3)2)
2 Rounds: 7 Reps @ 72% 5 Reps @ 76% 3 Reps @ 80% Rest 2:00 between each set of squats