10.11.21

PART A
1.Back Squat : 2/5 Rep Max
Find a 2/5 RM on a 10:00 clock.
*Record your best Back Squat 2/5 rep max lift.

Rest 5:00 before part 2

2.For time: 20 Back Squats, pick load*
*80% 2RM (from part 1)
Time cap: 5:00

PART B
wod
AMRAP 7 mins
Complete as many rounds as possible in 7 mins of:
3 American Kettlebell Swings, 24/16
3 Burpees
24/18 Double Unders
6 American Kettlebell Swings, 24/16
6 Burpees
24/18 Double Unders
9 American Kettlebell Swings, 24/16
9 Burpees
24/18 Double Unders …
Continue adding reps in this scheme each round until time expires.

Goal: complete round of 18+

Accessory core strength
3 rounds of
6-6 deadbugs with db (slow)
20″-20″ side plank stars
10 hip extensions