
attwpb
Monday 9.9.19
Back Squat:
5 X 5 @ 90% 5RM
5 Rounds:
5 Clusters to Back Squats
3 Pull Ups
2 Chest to Bar Pull Ups
1 Muscle Up

Back Squat:
5 X 5 @ 90% 5RM
5 Rounds:
5 Clusters to Back Squats
3 Pull Ups
2 Chest to Bar Pull Ups
1 Muscle Up
Four rounds for time of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs) 15 Ring Dips
2,500M Row Then: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs