Monday, 9-10-18

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2RDs
10 Squats
:30 Squat Hold
10 Ring Rows
5 Burpee

Every 1:30 min for 9 min
Tempo Back Squat
6×2
5 second down, 1 second pause in the bottom
build to a moderate weight

For time:
60 Alt DB Snatch 50/35
50 Wall Ball 20/14
40 Cal Row
30 Burpee Box Jump Overs 24″/20″
20 Bar Muscle Up (30 Pull Up & 30 Dips)
*25 min Cap*

 

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