Do the Rockaway Workout
Strength: 5-3-1+ back squats (75%, 85%, 95% of 1RM) 95, 115, 135
Metcon
AMRAP
5 min HSPU 0
4 min air squats 100
3 min push-ups 75
2 min KB swings (53/35#) 50# 29
1 min pull-ups 7 negatives
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