Monday the 29th

Back Squat

I.
Mobility: Ankles & Quads
3  Rounds
10 Lateral Squats
15 Wallballs
10 Cal Row

II.
Back Squat – 4×4 @85%

III.
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat your last score.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

IV.
Bike 500m x 6
Rest 60s

V. Please choose ONE of the following based on perceived weaknesses.

Va. 
AMRAP (11)
14 UB Wallballs 20/14#
7 Power Cleans 155/105#
7 Kipping Handstand Push Ups

Vb. 
Dumbbell Bench – 4×8 (Heavy)

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Filed under amrap, crossfit, fitness, Power Lifting, strength & conditioning, WOD

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