Wednesday
Warm-up
 
Weightlifting
Fitness: Front Squat (3×5 add 10lbs from last)
Wendler: Front Squat (“Front Squat 5-5-5+ 65%-75%-85% Wendler Max”)
 
Metcon (AMRAP – Reps)
EMOM 15 Min
MIN 1 :30 Max Air Squat
MIN 2 :30 KB Swing (RX 53/45 70/53 RX+)
MIN 3    5-7 HSPU

Rest 2 Min

AMRAP 5 Min
Burpees to a plate (45/25)

Squat + KB Swings + Burpees = Score

Sub: Pike Push ups

 

Spread the word. Share this post!