4th July

Tuesday

 

0:00 - 26:00

A)

3 x 5 pause squats @ 50% + 15kg

1 x 4 pause squats @ 60% + 15kg

3 x 3 pause squats @ 65% + 15kg

 

5 x strict press max reps @ 90%

 

34:00 - 56:00

B1)

3 rds

For time:

15 x thrusters (95,65)

15 x pull ups

4 min rest

B2)

3 rds

For time:

10 x thrusters (115,75)

10 x c2b / 2 x rope climbs

4 min rest

B3)

3 rds

For time:

5 x thrusters (135,95)

5 x bar muscle ups/ 10/5 x strict pull ups

 

Optional accessories

5 x 12 pistols

5 x 10 one arm rows

5 x 8 strict t2b/leg raises

5 x 5-15 ghr