Back Squat (4×10)
– Build weight in working sets from 55-70% of 1RM.
– Rest for 2 Minutes between each set.
– Record the weight of the last set.
3 Second Descent
0 Second at bottom (explode out of the hole)
1 Second hold at the top
Metcon (Time)
12 Minute AMRAP:
Strict HSPU
200m Run

Record the number of rounds and reps completed during the time cap.

50m = 1 Rep for the Run

Masters 55+(Rx):
DB Strict Press: 35/25
250m Row

Box HSPU, DB Press, Pike Push Ups