20180801

Performance

A] In 15 minutes, Find Today's:

5RM Backsquat with 3 second pause on first rep.
Then
1xmax@90% of Today's max, with pause.

B] E.M.O.M. x 21:00 (7 sets):
1 - 15/12 Calorie Row (12/9 AB Calorie)
2 - 4 Burpees 8 Pull - ups (4 Burpee Ring MU*)
3 - 15 Wallballs 20/14#-10' (30/20*)

Fitness

A] 4 Sets:

6-8 Backsquats @11X1
rest 30-45 seconds
5-7 Strict Pull-Ups @21X1 (*use band if needed @31A1)
rest 45-60 seconds

B] 20:00 AMRAP:
200M Run
12 Push-Ups on DB's
10 DB Power Cleans
8 DB Thrusters