Wednesday
8/27
A. Take 15 minutes to build to a 1RM Back squat for the day
B. For time
30/24 cal row
20 hang squat cleans @ 135#/95#
10 bar Muscle-ups
20/15 cal row
10 hang squat cleans @ 185#/125#
5 bar Muscle-ups
*Sub 2:1 of your hardest pulling movement for bar Muscle-ups
*15 minute time cap
Ideally everyone will row; sub the following if necessary:
Bike erg same
Ski erg- 25/18 then 15-12
Echo bike same as ski
Essentials
A. 16 min EMOM
Min 1: barbell glute bridge x10-12
Min 2: KB gorilla row x14-16
Min 3: one leg stand :20/ side
Min 4: max barbell bench press in :30
B. 3 min AMRAP
60 jump rope
18 wall ball
Remaining time max cals on bike or row
Rest :60 x3 sets