| Back Squat (20:00) |
| In 15:00, build to a heavy set of 5 on back squat |
| Then, 5:00 for 2×5 @ 90% of that set |
|
|
| METCON: (25:00) |
| 150 Double Unders |
| 35 Wall Ball (RX: 20/14) (ADV: 11’/10′ Target) |
| 15 Bar Muscle Ups |
| Rest 2:00 |
| 2 Rounds: |
| 80 Double Unders |
| 20 Wall Ball (RX: 20/14) (ADV: 11’/10′ Target) |
| 8 Bar Muscle Ups |
|
| 2 Scores = Time on Part 1 & Total Time |
|
|
| ADDITIONAL WORK: |
| Complete for Time from the floor: 15 Overhead Squats @ 70% of Snatch 1RM in as few sets as possible |
|
| 21 – 15 – 9 GHDSU + 25′ Handstand walk with full piroutte at any point |
|
| 8:00 Standing C2 Bike w/ Damper on 10 |
