Strength

Back Squats

5 x 6 @ 85% 1RM
Rest 3 Minutes Between Sets

Work

“Throw It Back”

15 Minute AMRAP:
7 Bar Muscle-ups
50 Wallballs @ 20/14
400m Run / 500m Row / 1200m Echo Bike

Home

15 Minute AMRAP:
7 Sumo-Deadlift-High-Pulls
30 Air Squats
2 Minutes Any Machine