Strength
Back Squat
Warm up:
- 8 reps @ 40%
- 6 reps @ 50%
- 4 reps @ 60%
Working sets:
- 6 reps @ 70%
- 1 rep @ 90%
- 6 reps @ 72.5%
- 1 rep @ 92.5%
- 6 reps @ 75%
- 1 rep @ 95%
Conditioning
10 minute AMRAP:
- 10 Dumbbell Thrusters (50#/35#)
- 5 Bar Muscle-ups
Scaling: 5 Bar Muscle-ups → 10 C2B Pull-ups → 10 Pull-ups