210724

Strength

Back Squats

Build to a heavy set of 5

then:

4 Reps at 70-80%

3 Reps at 70-80%

2 Reps at 70-80%

1 Reps at 70-80%

Metcon

12 Min EMOM

Min 1: 5-7 Strict Ring Dips

Min 2: 10-30 sec Chin over bar hold

Min 3: Max Plank hold

Min 4: 90 degree Pullup hold

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