A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 3-4 reps @ 85%
B.
RX
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
12 Alternating Single-Arm Dumbbell Snatches (22.5/15 Kg)
12 Dumbbell Box Step-Overs (one DB 22.5/15 Kg to 60/50 Kg)
SCALED
Complete as many rounds and reps as possible in 12 minutes of:
5 Chest To Bar Pull Ups / Pull Ups
12 Alternating Single-Arm Dumbbell Snatches (17.5/12.5 Kg)
12 Dumbbell Box Step-Overs (one DB 17.5/12.5 Kg to 60/50 Kg)
BASIC
Complete as many rounds and reps as possible in 12 minutes of:
5 Banded Pull Ups / Ring Row
12 Alternating Single-Arm Dumbbell Snatches (10/5 Kg)
12 Dumbbell Box Step-Overs (one DB 10/5 Kg to 60/50 Kg)
