Wednesday
A. Take 15 minutes to complete the following
Back Squat
x8 @ 75%
x6 @ 80%
x4 @ 85%
x2 @ 90%
B. 9 minute AMRAP
12 reverse lunges in place
8 toes to bar or 8 v-ups
4 Power Cleans @ 155#/105#
Essentials
12 min EMOM
Min 1: bike 30 seconds @ hard effort
Min 2: gorilla rows x7/arm
Min 3: wtd. FLR on elbows 30-45 seconds
B. 5 min AMRAP
20 jump rope
10 wall ball
8 kettlebell swings
Rest 2 min x2 sets