A. Front squat - 3rm w/ 2 sec pause in the hole plus 2x3 @ 90%
45, 135, 185, 205, 225, 255, 225, 225
B. Amrap 10
10 c2b pull-ups or 8 strict pull-ups
10 db squat cleans - 50-60#
15 air squats
Got through 3 rounds before being frustrated with the wall pull-ups rig falling and the loose Dumbbells. Stopped that workout at 4 something.
Rest 4 min
Amrap 10
5 dips or 8 close grip push-ups
7 db swings heavy as possible (70)
9 cal row
7 rounds plus 5 dips
All unbroken tried to maintain rower at 2100 cal/hr. Felt real good with the workout.
Finished with 4 rounds of 10 pistols and 15 sit-ups on decline bench.
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