MOB: Full body
WU: Review movements
S: Back Squat. 5×65%. 5×75%. 5+x85%. 20×65%
C: AMRAP in 10:00 of:
5 Front Squats 155/105
5 C2B pullups
Intention: Keep the torso upright in the squats. You should have a weight on the bar and a pull-up option that allows you to move fluidly for 10:00. The AMRAP should be SMOOTH and STEADY!
Option 1: 135/85
Option 2: Pullups. Weight of choice.
Option 3: Subs of choice. Weights of choice.
PWMOB: Full body rollout. Stretch hamstrings and hip flexors.
5 Front Squats @ 50% of your 1RM
6 Bar Muscle Ups