Do the Rockaway Workout
Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
275, 310, 345 for 3 reps
Metcon
AMRAP
5 min HSPU with one ab mat
4 min air squats
3 min push-ups
2 min KB swings (53/35#)
1 min pull-ups.
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