AMRAP in 3 Minutes:

• 3 Supine Row
• 5 Push Up
• 7 Sit Ups
• 9 Squat

Strength:

4 Sets:

• Front Squat x 4 @21X1

Skill:

AMRAP in 3 Minutes:

• 3 Supine Row
• 5 Push Ups
• 7 Sit Ups
• 9 Squats

Strength:

4 Sets:

• Front Squat x 4 @21X1

Skill:

• 10 Minutes Mobility

AMRAP in 3 Minutes:

• Muscle Up x 1-2
• Handstand Push Up x 3-4
• Toe to Bar x 5-6

Strength:

8 Sets:

• High Bar Back Squat x 4 @80%

*If last week’s squats were all easy, and you had zero problem with any reps, add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

Skill:

• 10 Minutes mobility