Friday

Strength

B. Back Squat *Optional*
3x10 - sets across ~65-70% of 1RM 3rd set is AMRAP
*post conditioning

Conditioning

A. 14.4
14 min AMRAP
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14#, 10/9')
30 Power Cleans (135/95#)
20 Muscle-Ups

F: 50x Cal Row + 40x Sit Up + 30x WB + 20x KB Swing + 10x Ring Row/Push Up
P: Cleans: 115/75# + 20x CtB Pull Ups + 20x Dips
S: Ax Rx