A.
Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%
Followed by...
Every 3 minutes, for 6 minutes:
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups OR Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Dumbbell Box Step-Overs (50/35 lbs to 24"/20" box)
