followed by an empty bar set on your Back Squat
Cap this at 15 minutes!
Scoring: Not Scored
B. Back Squat 5-5-5-5-5-5-5
Every 2 minutes, for 14 minutes (7 sets):
5 Back Squats
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80
C. Tabata Goblet Squats and Banded Good Mornings for 3 x 40/20s
3x intervals of 40s work, 20s rest, with no break between movements.
Score is the total reps performed across intervals.
alternate EMOM for 6minutes or 3 intervals between goblet squat banded good morning
D. 12 minute AMRAP of Box Jumps, Kettlebell Swings, and Single Arm Dumbbell Push Presses
As Many Rounds and Reps as possible in 12 minutes: