Skill
Backsquat
1 at 70%
1 at 77%
1 at 85%
1 at 93 %
1 at 100-101% Try with assistance
Work up to starting weight then proceed
Metcon
AMRAP 12 min
30 Wallballs 9/6kg
20 Box step overs with medball in frontrack (low boxes)
5 Slamball clean over shoulder 20/16kg
Every 4 min do 5 chest to bar + 5 dips in rings
L1: High target, 35/20kg slamballs, Every 4 min do 3 muscle ups on bar or rings
L2: RX
L3: 6/4kg wallballs, 10/6kg slamballs, 5 pull ups + 5 box dips
L4: 6/4kg wallballs, 10/6kg slamballs, 10 ring rows
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