W.U.

  • 4 laps 
  • Shoulder Circuit 1 min forward 1 min backward
  • Air Squats 25
  • 1 min squat hold
  • Inch Worm Push ups from 7,6,5,4,3,2,1.

Workout

  • 10 reps @65lbs BackSquat
  • 5 reps @95lbs BS
  • 5 reps @135lbs BS
  • 3 reps @135-185lbs BS
  • 1 rep @185lb-225lbs BS
  • 10 reps @115lbs BS

20 MIN AMRAP (as man rounds as possible)

  1. 5 reps @95lb Clean Grip Jump Shrugs
  2. 10 reps @75lbs Bench Press
  3. 15 reps Wall Ball

Cash out

30 Hypers

30 GHD sit-ups