Do the Rockaway Workout
Strength: 5 - 3 - 1+ back squats (75%, 85%, 95% of 1RM)
Metcon:
-5 minutes: AMRAP handstand pushups
-4 minutes: AMRAP air squats
-3 minutes: AMRAP pushups
-2 minutes: AMRAP KB swings (53/35)
-1 minute: AMRAP pullups
Squats: 170(5), 190(3), 215(1)
Metcon:
-HSPU: 1 (worked holds and negatives the rest of the time)
-Squats: 112
-Pushup: 59
-KB: 40 (53# KB)
-Pullups: 10 (strict)
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