A1. Back Squat (430) 5 x 3+ @ 62-68-72-78-82-88%
(135-225) 275-295-315-335-355 (12)
A2. Press (185) 5 x 3+ @ 57-62-68-72-78-82%
45-95-115-125-135-145-155(6)
+
EMOM for 16 min of
Odd -10* CTB Pull-ups (kipping) (80)
Even - 8 thrusters - 95# (64)
*last two sets went 7+3 singles, 5+2+1+1+1
+
Farmer's carry - 100#/hand - AFAP in 1 min; rest 1 min x 3
A1. HPC (320) 5 x 3+ @ 55-60-65-70-75-80
180-200-215-235-250-265(7)*
*belt/straps for AMRAP
A2. PP (235) 5 x 3+ @ 60-65-70-75-80-85
150-160-170-180-190-200(8)*
*Belted up
+
AMRAP in 10 min of:
3 DL - 365#
5 Ring Dips
7 TTB
Rounds: 10 + 3 DL
Friday 8-15
A1. Front Squat (350) 5 x 3+ @ 60-65-70-75-80-85%
(135-205) 245-260-275-290-305(5)
A2. Wtd Pull-ups (95) 5 x 3+ @ 60-65-70-75-85%
(BW-45)65-70-75-80-85(3)
+
Strict BW AMRAP - 16 reps
+
5 RFT of
3 BW PC - 205#
6 HRPUs
9 Sit-ups
Time: 3:41
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