11 March 2019

Strength: 12:00 x EMOM

18 KBS/15 BS/21 Air Squats

then, 14:00 to find new 1-3 RM in Bench or Strict Press:

Minute 6: 7 @65%

Minute 9: 3 @ 85%

Minute 11: 5 @ 75%

Minute 13-14: 1-3@100%

Conditioning: Time Cap 14:00

100 Prayer Hold/Zercher Step Ups

*emom 3-5 pull ups or 4-6 ring rows

 

 

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