A) Every 2 minutes x 8 sets:

– 2 front squats @ last week’s heaviest set + 2-5%

*RPE on squats should be an 8

 

B) AMRAP in 7 minutes:

– 2 thrusters (95/65)

– 2 strict pull-ups

– 4 thrusters

– 4 strict pull-ups

… add 2 reps each round.

*RX+ use 115/75.

 

C) 3 sets for quality:

– 8 bent over IYTs (thumb up, slow and controlled)

– 16 elevated psoas march