A,
Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Final set is an AMRAP

B,
4 rounds for time of:
21 Echo Bike Calories
7 Bar Muscle-ups
7 Hang Power Snatches @70/47kg

Once you complete the 4 rounds, ride the bike at a moderate to strong pace till the clock hits 20 mins.

Goal: sub 12 mins (bike at RPE 6-7/10 till 20 mins)

Compare to 2021.04.08.

C,
3 rounds for quality of:
10 R Teapots
15 Hip Extensions
10 L Teapots
10 Landmine Rotations, pick load
Bird Dog, L 20 secs/R 20 secs

D,
3 rounds for quality of:
12 Plate Front Raises, pick load
12 Plate Bent Over Flies, pick load
12 Plate External Rotations, pick load

2-3 rounds.

Use 1-2,5kg plates.