A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 65-75%

– Sets 4-5 = 2 reps @ 80-85%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 101+%

*This is the last day of this cycle. If you aren’t feeling it today, try to at least complete set 7.

 

B) EDCF Capacity Test

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

 

*Scale BW back squat by doing 75% or 50% bodyweight.

*You should have a grand total at the end.