Kettlebell/Function:
A.) 6 RDS
– 10 DBL KB SWINGS (
B.) 12 min AMRAP
20 Goblet squats
20 Push ups
20 Ring Rows/Strict Pull-ups
Perform:
A.) Back Squats
– 5×3 w/ pause 1st rep Finish heavier than MON.
B.) 12 min AMRAP
100 Wallballs (20/14)
60 DU
40 Pull-ups
Compete:
A.) Back Squats
– 5×3 w/ pause 1st rep Finish heavier than MON.
B.) Open 13.3
12 min AMRAP
150 Wallballs (20/14) (10’/9′)
90 DU
30 Muscle Ups
A. Front Squats – 135×5 – 155×5 – 185×3 – 205×3
B. Strict Press – 75×10 – 75×10 – 75×8 – 75×8
C. 50 WB @ 20 lbs – 60 SU’s – 20 PU’s