Wednesday
A. Take 15 minutes to complete the following
Back Squat
x8 @ 60%
x8 @ 65%
x6 @ 70%
x6 @ 75%
% of Heavy single from last week
B. For time
50-40-30-20-10
Double unders
15-12-9-6-3
Front squats @ 135#/95#
20-16-12-8-4
Pull-ups
*13 minute time cap
Essentials
A. Take 15 min to complete 4 sets of the following:
A1. Single leg KB Romanian deadlift @ 30X1 x 8/leg
A2. Barbell from rack strict press x 10,8,6,4; build to a tough set of 4
A3. Turkish sit-ups x 8-10
B. 3 min AMRAP x 3 sets
12 abmat sit-ups
10 prisoner stepups
6 push press with barbell or KB; wt should be tough but UB
Rest 1 min