WARM UP
EMOM 10:00:
1) Max cal row/bike/ski
2) Rest
*Goal is 100/75 calories
SKILL
Establish max unbroken back squat
RX: (135/95)
*Warm up with set of 5, 3, and 2 before attempting max set. No pausing or resting at top of squat.
WORKOUT OF THE DAY
Primer:
5 ring rows
5 strict pull ups
5 double DB thrusters
5 box jump overs
1 bar muscle up
Then…
12 rounds for time with partner:
7 burpee box jump overs
5 double DB thrusters
3 bar muscle ups
*Relay format. Each athlete must complete full round before next athlete can begin. 16:00 time cap.