May 4, 2018

A.Every 2 minutes, for 10 minutes (5 sets):
3 Pause Back Squats@ 60%(32X1 tempo)
Rest 3 minutes then do part B

B.Front Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 4 reps @ 75%
Set 5 – 2 reps @ 80%

Rest 90 seconds between sets

C.12-9-6-3 Reps for Time
Barbell Thruster@ 115/75 lbs
Bar Muscle-Up