Superset

3 Sets

Back Squat x 6 @ 60-65% of 1RM

Top of Pull Up OR Chin Up Hold for :15 – :30 Hold

*Rest 2:00 Between Sets

METCON

27-18-9-6-3

Thruster (RX: 75/55) (Adv: 95/65)

Bar Facing Burpees

OPTIONAL ADDITIONAL WORK:

A) Rowing Intervals: EMOM 8: 17/14 Cal Row

B) 3×8-12 Bent Over Row

C) 3X — I – Y – T on Bench (5 Reps each – 15 total reps)

D) Superset: DB Overhead Tricep Extension 3×12 + DB Curl 3×12