Back Squat 1RM E2:30MOM
9 – 7 – 4/5 – 1/3 – 1 – 1
**percents, are a guide, adjust as needed to hit a max**
2 Rounds For Time:
*Start at Top OR Start at Bottom*
12 Overhead Squats 95/65 RX+ 115/75 MRX 75/55
12 Pull-Ups
NO Rest / Add wt or *Reduce
2 Rounds For Time:
9 Front Squats 135/95 RX+ 155/105 MRX 95/65
9 Chest to Bar Pull-Ups
NO Rest / Add wt or *Reduce
2 Rounds For Time:
6 Back Squats 155/105 RX+ 205/135 MRX 115/75
6 Bar Muscle-Ups MRX Burpee Pull-Ups
Core & Single Leg Squat Development
2 sets 10-15 reps GHD Sit-Ups
2 sets 10-14 Reps Pistols (alt legs)
1min Wall Iron Chair sit Holding 25/15lb plate
