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Monday 11012021

Warmup

Strength

Emom 10

1 BACK SQUAT

90~95%

[BASED ON 3 MINUTE MAX LEGLESS TEST FROM WEEK 1]

1-3 Reps: Accumulate 4 Reps

4-6 Reps: Accumulate 6 Reps

7+ Reps: Accumulate 8 Reps

WOD

AMRAP 20


MAX meter row / bike


Every 5 Minutes [Starting at 0:00]

5 Ring Muscle-ups

10 Hang Power Snatches 95 / 65 lb

15 Box Jump Overs (24"/20")

Level 2

5 burpee pull-ups/ 10 dB bent over rows

10 hang power snatch 75/55

15 box jump over 24/20


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