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Monday 1/8/24

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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

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