Back Squat Max E3MOM
5 to 10 – 3 to 5 – 1 to 2 – 1 – 1 – 1
*percents, are a guide, adjust as needed to hit a max*
6min AMRAP:
10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups MRX Pull-Ups
5 Overhead Squats 95/65 RX+115/75 MRX 75/55
10 Front Squats
10 Push-Ups or 5 Handstand Push-Ups
REST 3min
Repeat 6min AMRAP
*Score is lowest from 2 AMRAPs*
Core & Squat Development
18 KB/DB/BB Sit-Up to Press
18 Plank Hold Alternating Bird Dogs
18 Pistols or Scales (alt legs)
18 Butterfly ab-mat sit-ups
18 Evil Wheels or Barbell Rollouts
1min Wall Iron Chair sit Holding 25/15lb plate
