Strength

Backsquat  

5x5 building  

finish 5# up from last week

 

WOD

18 min AMRAP

3 slamball over the shoulder 100/80

6 toes to bar

9 box jumps 24/20

12 push ups

 

HW 

5 rounds at a deliberate pace  

12/10 cals assault bike

5 unbroken bar muscle ups  

 

Comment

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