Strength

Back Squats

10-8-6-4-2 @ 67-74-80-85-90%
2% heavier than last week, or if you struggled last week then maintain numbers

Work

“Rush Hour”

Every 4 Min x 5 Rounds:
15/10 Calorie Echo
10 Lateral Bar-Hop Burpees
5 Power Snatches @ 135/95

CompTrain

Strict Gymnastics
3 Rounds:
2 Min AMRAP: 20/15 Calorie Row
Max Strict HSPU / Push-ups in time remaining (volume, not unbroken)
…directly into:
2 Min AMRAP:
50 Double-Unders
Max Strict Pull-ups in time remaining
Rest 1 Min between rounds