A.

Tempo Back Squat

4×3 11X1

*Build in weight from last week. 

B.

Health:

For Time- CAP 18: 

20/16 Cal Row

30 DB Push Press 2x 35/25lbs

40 Box Step Ups 24/20”

30 Jumping Pull Ups or Ring Rows

20/16 Cal Row

Fitness

For Time- CAP 18: 

20/16 Cal Row

30 HSPU

40 DB Box Step Overs 24/20”, 2x 35/25lbs

30 Pull Ups

20/16 Cal Row

Performance: 

For Time- CAP 18: 

25/20  Cal Row

30 Deficit HSPU 4”

40 DB Box Step Overs 24/20” , 2x 50/35lbs

30 C2B Pull Ups

25/20 Cal Row