AM Session:

Wide Stance Safety Bar Box Squat @ Parallel w/80lbs of Chain. Establish a 1RM. Then 3x3 @ 80% of your 1RM. - Only worked up to #220.

10 minute EMOTM: 2 Strict Muscle-ups

5 rounds: 5 Paralette HSPU (head-to-floor), 15 Russian KB Swings 70lbs, 10 Calories Airdyne. Rest 5 minutes. Make sure the HSPU are unbroken, scale the reps as if needed.

Reverse Hyper: 4 x 15. Rest 90 seconds.


PM Session:

3 rounds: 3 minute AMRAP: 3 Power Snatch 115/75, 6 Push-ups, 9 Air Squats. Rest 1 minute. Start over each 3 minute piece as if it were a new workout. Hit each on as hard as you can. (7/5+11/5+1)

Hip Extension: 4 x 12. Rest 90 seconds.