A) Every 5 minutes x 3 sets:

– 10 front squats @ last week’s heaviest set

– 10 seated BB presses

*RPE on squats should be 8-9

 

B) 4-5 sets, against a 2 minute running clock complete:

– 24/18 cal row

– max effort devil presses (35/25)

R2M

 

C) 3 sets for quality:

– 20 band face pulls

– 10/arm bent over rows