121228 ~ Backsquat & A Little 4 Rounder!

121228 ~ Backsquat & A Little 4 Rounder!

Strength:

Backsquat: 1x5@60%, 1x3@70%, 1x2@80%, 1x2@90%, 1x1@95%, 1x1@102.5% - Rest as needed in between sets

Buy In: 10 min to complete Muscle Up Practice

1) If you have MU's, you are to AMRAP

2) If you don't have MU's, but have atleast 5 UB Pullups + 5 UB Ring Dips, you will move on to MU progression series.

3) If you don't have the pullups + dips, then you will complete AMRAP 5 min Pullups, AMRAP 5 min Ring Dips

Conditioning:

4 Rounds for total working time:

15 Push Press (95/65#)

30 Ab-Mat Situps

15 OHS (95/65#)

Cash Out:

3 x ME T2B or Hips to Rings

 

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