Monday

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Back Squat –

Spend 10 Minutes establishing 2 RM

Rest 3:00

Then Max Reps BSQ in 2:00(#185/#105) RX+ (#225/#155)

 

Baseline Row: for time:

500 (PR attempt)

Air Squat: 40

Sit Up: 30

Push-up: 20

Pull-up: 10

 

 

Extra Credit

Press – Spend 10 Minutes

establishing 2 RM

Rest 3:00 Then

Max Reps Press in 2:00 (#135/#95)

Lift/Skill/WOD #1

Clean – Spend 15 Minutes

establishing 1 RM

Rest 3:00 Then

Max Reps CL in 2:00 (#225/#155)

Lift/Skill/WOD #2

Complete Max Set of Strict Pull-ups -

Rest 3:00 Then

Max set of pull-ups in 2:00 (Any

Style) Then - Complete Max Set of

Strict Ring Dips - Rest 3:00 Then Max

set of Ring Dips in 2:00 (Kipping)