Fri May 22

Train
15 Min AMRAP:
400/300m Row
5/4 Ring Muscle-up
8 Deadlifts @ 185/125

Move
15 Min AMRAP:
400/300m Row
5/4 Strict Pull-ups OR Ring Rows
8 Deadlifts @ 50% 1RM

Warm-up
2 Sets:
12/9 Calorie Machine
4/4 Side Lunge w/Floor Touch
4/4 Curtsy Lunge w/ Floor Touch
4/4 Forward Lunge w/Floor Touch
12 Banded Face Pulls
8 Heavy Goblet Squats

Strength
Every 2 Min x 4 Sets:
5-5-3-3 Front Squats @ 80-80-85-85%

THEN:
2 x 15 Overhead Squats @ moderate load

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Stimulus
Strength: Build to heavy squats for sets of 5 and then sets of 3 for heavier squats. Option to do light dumbbell squats instead of overhead squats

Train/Move: this is a grip killer, break movements up and take your time on the rower. Row will take 1.5 mins, pull-ups/RMU in 1 min, deadlifts under 1 min