Back Squat 3-3-3-3
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: AMRAP 10 mins: Muscle-ups and Thrusters
Complete as many rounds as possible in 10 mins of:
3 Muscle-ups
9 Thrusters, 95/65 lbs
Opt. 2: AMRAP 7 mins: Chest-to-bar Pull-ups and Thrusters
Complete as many rounds as possible in 7 mins of:
7 Chest-to-bar Pull-ups
7 Thrusters, 95/65 lbs
Checkout: AMRAP 7 mins: Push-ups and Runs
Complete as many rounds as possible in 7 mins of:
15 Push-ups
Run, 100 m
Photo by @snoridgecrossfit
