Monday 20.11.17
Back Squat
Build to a heavy set of 5 in 12-15 minutes
Weighted strict pull ups
3 sets of 5 reps
Rest 90 seconds between sets
AMRAP 18
10/7 cal AB or 12/9 cal row
4 burpees over the bar
5 thrusters @ 52.5/35kg
4 burpees over the bar
*rest 1 minute after each round