Monday

Front Squat + Back Squat (5 x 8 @ 50 – 55 – 60 – 65 – 70%)
3 Front Squats + 5 Back Squats

3 front squats – rack it – immediately pick it up and do 5 back squats.

Build up to 70% of front squat max.

Alter-Nate (AMRAP – Rounds and Reps)
12 Minute AMRAP

RX and Masters 35+
3 Strict Pull Ups
6 Push Ups
9 Russian KB Swings 53/35

RX+
3 Muscle Ups (bar or ring)
6 Handstand Push Ups
9 American KB Swings 70/53


Scaled – Less pull ups or ring rows, dumbbell press or box push up. lighter KB.
Please do great push ups.
Handstand push ups start in lock out with feet on wall, feet must finish on wall with arms in lock out.