Workout of the Day:
A. Back Squat @% of Heavy Double From Last Week
75% @22X1 5.5.5
80% @11X1 3.3.3.3
85% 2.2.2.2
B. AMRAP 12
Row 20 Cal
10 Wall Ball
10 WTD Sit Ups (Hold DB under chin)
**Each Round ADD:
10 Cals and 5 Reps
Competition:
A. Squat
3×10 Back Squats
C. Gymnastics Conditioning
3 Sets:
3 Bar MU + 6 CTB + 12 Pull-Ups + 15 TTB
Goal is to go unbroken. Rest as needed between sets.
D. Conditioning
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees