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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