Wave #1
0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

Negative HSPU 12x1 OR
2-5 Strict EMOM 10min
OR
3x5 deficit hspu

6.82 miles (riverwalk)

Metcon with T.Hing and CJ Harris.
50 push ups, 2 wall climbs, Dumbbell Bench Press (30s), FTOH (60), Ring Dips.
Then 40/4s, 30/6s, 20/8s and 10/10s. Last round was brutal.

15x wall balls @ 3.5kg
7 burpees

Row interval 10x500m
Rest 2:45 between
Total row time

10 1-minute rounds of:

• 185-lb. thrusters, 3 reps
• 60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
• Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Post number of pull-ups to results.

Bench press

3 × 8
3 × 6
3 × 4
3 × 2

2 min rest between series.

Increase weights as you wish.

Three sets of fives. Shoulder press

800m Run
30 Snatch AHAP
800m Run

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Did this workout going AHAP definitely. I did the first 5 reps @ 115#, then after 4 failed reps and 1:30 wasted, I dropped the weight to 95# for the remaining 25 reps, should have done 105 but didn't have time to run back and forth for plates just wanted to keep going.