05/10/2021

Back Squat (5 Rep Max)
Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 Pause Squat @ 65% of 1RM Pause 2 sec. bottom squat
Opt. 3 10 min EMOM 5 reps @ 185/125 or 55% of 1RM or 5lbs. heavier than last week
Opt. 4 Pushup Challenge

*Test 1-3 options w/front Squat

Metcon (Time)
For Time:
25 TTB/KTC
200 m. run/row
20 TTB/KTC
200 m. run/row
15 TTB/KTC
200 m. run/row
10 TTB/KTC
200 m. run/row
5 TTB/KTC
200 m. run/row

sub run/row for 15 cals on bike

Metcon (AMRAP – Reps)
Pushup Challenge
Test Max-effort Ring Pushups

3 Max-effort sets

Record best set in Wodify and total reps in notes

See demo below