WARM
std warmup
40 wallball passes
MAIN
A. 3x5 back squat, ~70%
warm: 5x45, 5x95, 5x135
main: 2x5 @ 185# (69%), 1x5 @ 205# (76%)
B. 3x5 Deadlift ~70%
warm: 5x135, 5x185, 5x225
main: 3x5 @ 275# (73%)
C. 8 min AMRAP
{
8 thrusters 100#
8 C2B pullup
}
5 round even
I added:
D. 4x HSHOlds for balance trying to get off wall
E. Abwheel roll-out
2 reps from knees
2x2 full length
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