Sat
0:00 - 20:00
A)
Back squats
20 x back squats @ 185,115
12 x back squats @ 225,135
6 x back squats @ 245,145
2 x back squats @ 265,155
27:00 - 49:00
B)
10 min emom
Min 1 - 15 x wall balls
Min 2 - 15/12 x c2b
2 min rest
10 min emom
Min 1 - 15 x wall balls
Min 2 - 5/4 x bar muscle ups / 12/8 x c2b
52:00 -56:00
4 min amrap
10 x alternating dumbell power snatches (22.5,15kg)
10 x burpees
Optional accessories
5 x 8 strict t2b/leg raises
5 x 10 reverse grip barbell rows
5 x 5-15 ghr
3 x 10 Y-T-W