March 14, 2018

A.Every 90 seconds, for 12 minutes (8 sets):
Overhead Squat
Set 1 – 4 reps @ 55%
Set 2 – 4 reps @ 60%
Set 3 – 3 reps @ 65%
Set 4 – 3 reps @ 70%
Set 5 – 2 reps @ 75%
Set 6 – 2 reps @ 80%
Set 7 – 1 rep @ 85%
Set 8 – 1 rep @ 85+%

B.For Time
8 Chest-to-Bar Pull-Ups
100 Plate Overhead Squats @ 45/25 lbs

Time Cap: 20 minutes

AMRAP every 3 minutes/ rest 60 seconds: Start every AMRAP with 8 CTB and complete as many OHS in the remaining time in the 3 minutes
RX+ is 55/35 lbs

C.For Time:​
100 Hollow Body Rocks
Start with hollow rocks, from minute 1, EMOM 5 push-ups