RX
1. Warm-Up
Tabata Air Squats
8 Rounds
:20 seconds of Air Squats
:10 seconds of Rest
2. Back Squat 5×5
Try to go heavier than last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lb or more.
3. AMRAP 20:00
15 Wall Ball Shots 20/14 (RX+ 30/20)
5 Handstand Push-Ups
15 Calories on the Rower
SCALED
1. Warm-Up
Tabata Air Squats
8 Rounds
:20 seconds of Air Squats
:10 seconds of Rest
2. Skill: Back Squat 5×5
3. AMRAP 20:00
15 Wall Ball Shots
10 Push-Ups
15 Calories on the Rower
COMPETITION
1. Side Work
7-5-3
Squat Snatch 135/95lbs
Strict Ring Dips
Rest 2 Minutes
7-5-3
Squat Snatch 135/95lbs
Strict Ring Dips
Rest 2 Minutes
7-5-3
Squat Snatch 135/95lbs
Strict Ring Dips