Not for time do Back Squats and between each set do 7 x Toes to Bar:
- Set 1 – 5 reps @ 60kg
- Set 2 – 5 reps @ 65kg
- Set 3 – 5 reps @ 70kg
- Set 4 – 5 reps @ 75kg
- Set 5 – 3 reps @ 80kg
- Set 6 – 2 rep @ 90kg
- Set 7 – 2 reps @ 95kg (new max)
- Set 8 – 5 reps @ 80kg
Rest and then for time:
- Row 1000m
Rest and then do AMRAP in 9 minutes of:
- 7 x Kipping Pullups
- 7 x HSPU
Results: 1000m in 3:41. AMRAP 6 rounds plus 7 pullups.