Tempo Back Squats

Radioactive

4 sets of: Back squat x 5 @20X1 Rest 1 min 8 strict ring dips @ 20X1 Rest 1 min For time: 1000m row Then 3 rounds of 10 Hang power clean (135/95) 15 wall ball (20/14) Then 10 bar muscle ups

Mass Extinction

3 sets of: Back squat x 6 @ 30X1 Rest 90 sec Single Arm dumbbell bent over row x 10/arm Rest 90 sec Then 4 sets of 3 min AMRAP of: Benchmark wod “Mary” 5 HSPU 10 alt pistols 15 pullups Rest 90 sec between sets. When beginning a new set start where you previously […]