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
Metcon:
-HSPU: 41
-Squats: 115
-Pushups: 54
-KB: 21 (40# KB)
-Pullups: 7 (strict)
Originally counted 217 reps but forgot to add KB Swings.
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