140317 ~ Squats, Skills, and Fun!

The CNS has rested and now it's time for it to be primed and ready for Saturday!! 

Strength:

Every 2 min x 8 min

Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 10 reps @ 75%

Skill:

EMOM x 6 min

Odd Min: 5 Strict Ring Dips + 5 HR Push Ups

Even: 8 Chest to Rings - Ring Row (in false grip) + 5 HR Push Ups

Conditioning:

Complete 10 Rnds For Time:

7 Thrusters (100/65#)

7 T2B

Every 2 min complete:

3 Muscle Ups Attempts (Record Average)

or

2 Rope Climbs

Cash Out:

50 GHD Situps

50 GHD Back Extensions

50 Heavy Russians

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