Warm Up: – AMRAC 8
10 goblet squats @ 25+
8 alt arm thrusters @ 25+
6 handstand holds @ 5 sec each
4 dips (stretch in bottom)
Strength: – Back Squat: 8-6-4-2-1
Start at 75% bodyweight (scale: 60-70%)
Add 15% of each lift to next set
Upon completion of all sets, start over +10lbs
Repeat until failure on a set
(>2 sets: complete 25 back squats @ start weight)
WOD: – EMOM 12
O: 4 strict HSPU
E: 6 Thrusters @ 95/65
