November 17, 2021

STRENGTH: Front squats

5 sets of 3 reps (all based on 1 RM)

Set 1 & 2: 50-60%

Set 3: 70%

Sets 4 & 5: 80%

WOD: AMRAP in 12:00

3 x bar muscle ups

5 x push jerks

7 x lateral barbell burpees