A 10 min to find 10RM Overhead Squat....

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Strength

A 10 min to find 10RM Overhead Squat

F: 10RM DB/KB or BB front Squat

P/S: As Written From Rack

B1 Find 5 Rep Half Kneeling KB Bottoms Up Press (each arm 3 sets)

B2 3 sets DB Chainsaw Row work to heavy set of 10 per arm

Conditioning

6 min AMRAP

100m Sprint

10 Single Arm KB lunge

10 Pull-ups

F: Bodyweight Lunges/Jumping Pull-ups

P: 53/35

S: KB OH Lunge

Competition

10 min Bike (faster pace than last week)

Rest 3 min

X 3