1.) Every 2 minutes for 12 minutes Back Squat:
3 (sets) x 8 (reps) @ 65%
1 x 5 @ 70%
2 x 2 @ 75%
1 x 1 @80%
2.) Squeeze
9-15-21-21-15-9
Cal Row
Thruster 45/35lb
Burpees over Rower
*3.) Every 2 minutes 3 Front Squat from bottom position for 5 rounds, start as 50% adding load each round
Note: Set blocks to bottom of squat and start lift from basement, stand and then drop to blocks reset and do it 2 more times. Record all sets
*4.) 10 minute EMOM
Odd: 15 Pull-ups
Even: 10 Hand Release Push-ups
*5.) Every 2 minutes for 10 minutes
15 GHD Sit-ups
10 Toes to Bar
note: record broken rounds
