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Tuesday!

Strength: Back Squats!
Take 90% of your 1RM BS (optional: Plus #10) and use that number as your base weight to calculate the following:
75%x5
85%x3
95%x1+ (AMRAP)
as many reps as possible. Try not to fail. Form should be close to perfect.

Strength MOD:
3 Rep Heavy BS

Strength Altertnative:
25 SDL #53/35 KB
50 Alt. Toe Taps (“12 box)
20 BFSU
250 M Row (7)

Met Con:
12:00 AMRAP!

*Goal: 4R+!

E:
Buy In: 400 M Run

10/8 Ring Dips
20 Alt. KB Transfers #70/53
100 M “MB” Run #50/30

RX:
Buy In: 400 M Run

20 Alt. KB Transfers #53/35
8/6 Ring Dips
100 M “MB” Run #40/20

M/S:
Buy In: 400 M Run

6/4 Ring Dips (6 Jumping, 8 seated or 15 Standing Tricep Extensions #35/25)

20 Alt. KB Transfers #44/25

100 M “MB” Run #30/15