October 30, 2017

A. WARMUP
Coaches Choice followed by an empty bar set on your Back Squat
Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 5-5-3-3-3-2-2
Every 2 minutes, for 14 minutes (7 sets):
Back Squats

1. Set 1 – 5 reps @ 50%
2. Set 2 – 5 reps @ 55%
3. Set 3 – 3 reps @ 60%
4. Set 4 – 3 reps @ 65%
5. Set 5 – 3 reps @ 70%
6. Set 6 – 2 reps @ 75%
7. Set 7 – 2 reps @ 80%

C. 7 minute AMRAP of Dumbbell Ground to Overheads and Double-Unders
As Many Rounds and Reps as possible in 7 minutes:

1. 12 Dumbbell Ground to Overheads @ 45/35 lbs
2. 60 Double-Unders

D. 7 minute AMRAP of Bar Muscle-Ups and Kettlebell Swings
​As Many Rounds and Reps as possible in 7 minutes:

1. 3 Bar Muscle-Ups
2. 30 Kettlebell Swings @ 24/16 kg