Warmup
Strength
BACK SQUATS
[All Percentages Based Off 1RM Back Squat]
4 Sets of 5 @ 70%
1 Set of 5+ @ 70%
Rest 1-3 Minutes Between All Sets.
WOD
“THREE STRIKES ”
AMRAP 12:
3 Dumbbell Front Squats 50 / 35 lb's
3 Chest To Bar Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats 50 / 35 lb's
6 Chest To Bar Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats 50 / 35 lb's
9 Chest To Bar Pull-ups
9 Box Jump Overs (24"/20")
...
[Continue To Add 3 Reps Each Round]
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