Warm-up A
Then…,
Back Squat (20rep)
You know what to do by now.
Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this.
Then…,
15min AMRAP:
50 Cal Row or 800m Run
Then max rounds in remaining time:
30 Alt. DB Snatches 50/35
20 Burpees onto a plate
10 BW Pistols (total) or Front Rack Lunges 115/75
Finish with…
3rds NFT:
1:00 L-Sit Hold
2:00 D-Ball Hold (100/80)