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Tuesday 6/20/23

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Alternate Movements: Back Squat & Strict Pull Ups (22:00)
A) Back Squat 4 x 3-4 @ 79% – 84% (RIR 3-4)
B) Strict Weighted Pull Ups 4x 5, 6, 8, 8
*Goal is to warm up to a heavy set of 5, back off the weight 10% and do it for 6, back off the weight 10% and do it for 8)
METCON: (12:00)
3 ROUNDS OF —- AMRAP 3:00 / REST 1:00
7 Front Squats (RX: 115/75) (ADV: Overhead Squat)
5 Burpee Box Jump Over (RX: 24/20)
3 Bar Muscle Ups
*Start where you left off each round
OPTIONAL ADDITIONAL WORK:
A) 15-12-9-6-3
Chest to Bar Pull Up + 10 Front Rack Step Back Lunge (95/65) After each set of pull ups
B) Banded Mobility and Soft Tissue Work 20:00

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