Work

Strength/Skill

Back Squat
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

“Hangman Jury”

With a partner:

3 Rounds:
60 Hang Power Cleans (115/85) / DB Power Cleans @ 50/35
60 Wall Balls (20/14) / 120 Air Squats
60/42 Calorie Row / 56/40 Calorie Bike

CompTrain

Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups