Skill/Strength:
Every 2 min for 7 Rounds
Overhead Squat 1×5 at 65% 1RM
Overhead Squat 1×4 at 70% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×2 at 80% 1RM
Overhead Squat 3×1 at 87% 1RM
Metcon:
8 min AMRAP
3 Wall Walks
10 Box Jump Overs 24/20”
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Pauly VanderKelen
50 cal Echo Bike WU / Bench Press: 10@135#, 9@165#, 8@185#, 7@205#, 6@225#, 5@245#, singles @ 265,285, and 305, and 315# PR Tie! / 5x3 @ 260# / 1x10 @ 175#
5x12 Cable Fly @ 40,45,50,55,57.5# alternating with 5x12 BOBBR @ 225#/ 5x11 Strict Bar Dip alternating with 2x10 Barbell Shrugs @ 225 and 3x10 Barbell Shrugs @ 155# / Sauna & VibePlate!
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