Strength
Back squat –
3×5 65%, 75%, 85%+rep
Super super set –
20m walking lunge
EMOM 6min
3 muscle up or 4 bar muscle up or 5 strict pull up
Metcon
8 min AMRAP –
1 Thruster 50/35,
2 Toe to bar,
2 Thruster 50/35,
4 Toe to bar,
3 Thruster 50/35,
6 Toe to bar,
4 Thruster 50/35,
8 Toe to bar,
continue….
Finisher
3min –
Wall sit
Olympic Lifting
Snatch grip Deadlift –
5-5-5-5-5
