Squat/Press

Wave #1

Back Squat: 6-4-2
-Rest 90s-
Strict Press: 15-12-10
-Rest 90s-

Prosentit:
BS: 70,75 & 80%
Press: By the feel (1-2 RIR)

Wave #2

BS: 5-3-1
-90s rest-
Press: 12-10-8
-90s rest-

BS: 75,80 & 85%

Wave #3

BS: 4-2-1
-90s rest-
Press: 10-8-6
-90s rest-

BS: 80,85 & 90%

Example flow wave 1: 6 BS (rest 90s) 15 press (r.90s) Into, 4 BS (90s rest) 12 Press (90s rest. Jne jne.

Rest as needed between waves.

ENGINE

For Time:

• 1500m Row
• 90m KB Farmers Carry (2x32kg)
• 150 DU
• 90m SB Carry (50kg)
• 3000m C2 Bike

-Rest 5min-
Into,

2 Rounds of:

• 750m Row
• 45m KB Farmers Carry
• 75 DU
• 45m SB Carry
• 1500m C2 Bike

Optional

A) Core Tabata
8x 20s on/10s off:

1) Flutter Kicks
2) Heel Touches
3) V-Up
4) Hollow Hold