10/22/2018

By /
10/22/2018

Back Squat (3-3-3-3-3)
Take 15-20 Minutes to establish heavy triple.

30 second plank hold between sets.

Metcon (Time)
4 RFT:
9 Back Squats, 115/85#
7 HSPU
5 Bar Muscle Ups

Record the time to complete.

Competition Standard (Rx+):
5 Rounds
Strict HSPU
Barbell: 135/95#

Masters 55+ (Rx):
Barbell: 75/55#
Push Press with Barbell
Pull Ups

Scales:
Barbell: 95/65# or 75/55#
Push Press with barbell, DB strict press, box HSPU
MU Progression, C2B, Pull Ups

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