Back Squat 3×5
Week 7/12
+5lbs from Monday
If you fail, drop 20lbs and complete remaining sets/reps. Start the next squat day at the 20lbs deficit.
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
3xM.E. Chin-ups
Weighted if possible. Comment weight used in notes.
Scale to negatives or ring rows with feet elevated.
Metcon
4 rounds
AMRAPx3
500m row
M.E. wall ball shots (20/14)
2 minute rest between rounds
Score is total number of wall balls completed.