A) Back Squat: 5 sets of 5 reps; Ascending from 70-80%; Rest 2 min b/t sets.
B)
Performance-
4 RFT: @ 80%:
12 T2B
16 Pushups
18 Russian KBS (70/53)
Rest 3 min, then …
4 RFT: @ 80%:
12/10 Cal Row
10 Burpee
8 Ring Dips
Fitness-
4 RFT: @ 80%:
15 Tuck Crunch
15 Pushup
15 Russian KBS
Rest 3 min, then …
4 RFT: @ 80%:
10/7 Cal AirBike
10 NP Burpee
8 Sphinx Pushups