Monday 7/14

Fitness:
A. Back squat 70% x 2 reps EMOM x 10 min @ 23x1 tempo
B1. Strict pull ups x 5 x 3 sets (2 sec pause at top)
Rest 30 sec
B2. Hollow hold x 1 min x 3 sets
Rest 30 sec

+

3 min AMRAP
8 burpees
30 double unders or 30 lateral bar hops
8 thrusters 95/65#
100 m run (down the hall and back)
25 tuck ups
Rest 2 min x 3 rounds

Performance:
A. Back squat 70% x 2 reps EMOM x 10 min @ 23x1 tempo
B1. Muscle up + dip (1+2) x 2 x 3 sets
Rest 30 sec
B2. V - ups x 25 x 3 sets
Rest 30 sec

+

3 min AMRAP
8 burpees over erg
250m row
8 clean and jerks 95/65#
250m row
10 Toes to Bar
Rest 2 min x 3