36.3

WARM-UP:

3 Rounds NFT

250 M Row

30 Unbroken Double Unders

2 Rope Climbs

STRENGTH:

Find 5 RM Back squat then:

E3MOM Back Squat

Time 0:00 - 6 Reps at 90%

Time 3:00 - 6 Reps at 85%

Time 6:00 - 6 Reps at 80%

Time 9:00 - 6 Reps at 75%

Time 12:00 - Max Reps at 70%

 

SKILL:

EMOM for 12 Min

Odd: 5 - 10 Unbroken TTB

Even: 4 Power Clean @ HAP

Comp WOD:

AMRAP in 12 Mins

4 Muscle Ups

8 HSPU

10 Pistols

12 One Arm DB Snatch (70/50)