Monday 30.4.18

Back Squat

4 sets of 10 reps @ 68% of your 1RM

Rest 2 minutes between sets

*5 second pause at the bottom of reps 5 and 10

EMOM 8

Odd: 3-5 strict pull ups

Even: 10 weighted pistols

*scale to box pistols/rig assisted/tall box step-ups

For time

15 12 9

Thrusters @ 42.5/30kg

Burpee box jumps @ 24/20”

Immediately into

12 9 6

Thrusters @ 52.5/35kg

Burpee box jumps @ 30/24”

Immediately into

50 kettlebell swings @ 24/16kg