Strength
A. 20 minute to establish 3RM Back Squat
- Finish heavier than May 8th, 2017
B. 2 x 10 @ 75% of 3RM
Conditioning
Advanced
7 minutes of Max Ring Muscle-ups (sub bar muscle-ups if needed)
Intermediate/Scaled
7 minute AMRAP:
- 6 Pull-ups
- 9 V-Ups (sub straight leg ABMAT Sit-ups)
- 12 Push-ups