Do the Rockaway Workout
Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM)
115, 125, 135, 145 for 3
Metcon
AMRAP
5 min HSPU (worked negatives)
4 min air squats
3 min push-ups
2 min KB swings (53/35#)
1 min pull-ups
HSPU, push ups and pull ups are weakest. Most of the reps came from KB swings (only 2 breaks) and airsquats.
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