Level 1
5 minute AMRAP:
10 Front Squat
10 Push Ups
Rest 5 minutes…
5 minute AMRAP:
10 Back Squat
10 Ring Rows
Level 2
5 minute AMRAP:
5 Front Squat 75/53
10 Push Ups
Rest 5 minutes…
5 minute AMRAP:
5 Back Squat 75/53
3/1 Pull Up(s)
Level 3
5 minute AMRAP:
5 Front Squat 95/65
10 Dynamic Push Ups
Rest 5 minutes…
5 minute AMRAP:
5 Back Squat 95/65
5 Pull Ups
Level 4
5 minute AMRAP:
5 Front Squat 135/95
10 Dynamic Push Ups
Rest 5 minutes…
5 minute AMRAP:
5 Back Squat 135/95
5 CTB Pull Ups
Motivation
Strength
Front Squat 3 x 5
Do 5 pounds more than last time (if this is your first time do it at 80% of your 5RM)
Mobility:Chest Stretch 2 minutes/side, smash quads 2 minutes/side
