A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
RX
Complete as many rounds and reps as possible in 9 minutes of:
35 Double Unders
7 Chest to Bar
7 Thruster 60/40 Kg
SCALED
Complete as many rounds and reps as possible in 9 minutes of:
35 Double Unders
7 Pull Ups / Banded Pull Ups
7 Thruster 50/30 Kg
BASIC
Complete as many rounds and reps as possible in 9 minutes of:
35 Single Unders
7 Ring Row
7 Thruster 30/20 Kg
