5.16

A1 Back Squat @ 32×1 x 1 rep then 3 fast reps @75% x 3 sets
A2  Neutral Grip Chin up (weighted) @ 5xx2 (deep chest) x 3 *do 3 sets @ heaviest successful weight you lifted last week
A3  DB OH carry x 100’ per arm x 3- add 5-10% from last week
+
“pick your poison”
top of every 3 minutes x 15 minutes
30 sec. amrap squat cleans – must be TnG
30 sec. amrap burpee pull up (CTB or ring/bar MU)
300m run



Leave a Reply

Your email address will not be published. Required fields are marked *