Back Squat 1RM OTD.

1 x 5 @70%
1 x 3 @75%
1 x 3 @80%
1 x 2 @85%
1 x 2 @90%
1 x 1 @95%
1 x 1 @100%
1 x 1 @ Heavy Single

SO 3:00

Deadlift

1x5@70%
1x3@80%
1x3@85%
1x1@90%
1x1@95%

AMRAP15

250/200m row
- rest 20sec
10-12 devils press (pick weight)
- rest 20sec

20 x Push Up
16 x KB Walking lunges(8 each leg)
20 x Tuck Up
16 x Box Jump
4 Rounds

EMOM x32

1) echo
2 )5-10 pull up + 10 sit up
3) c2bike
4) 5-10 push up + 10 kbs

Honoring the 343 first responders who died at 9/11.

5 x 4-6 overhead squat
- leave 1-2 reps in the tank
- rest 3 min btw sets

Clean & Jerk, 3 x 1 + 3

6 x 2-3 power snatch

high hang snatch

5 x 3 reps
rest 90 sec

-3 sec pause at the bottom of the catch
-use 70-80%