A) 10 mins to build to 5 rep max back squat
straight into
5 mins to build to 3 rep max back squat
B) @ 80% of your 5RM above complete:
1x max reps of back squats
C) (These should all be hit as hard and fast as you possibly can!!)
1min AMRAP:
Max wall climbs
– 2 mins rest –
2min AMRAP:
5 T2b
10 Air squats
– 2 mins rest –
3min AMRAP:
20 Double unders
5 Burpees
– 2 mins rest –
4min AMRAP:
10 Box jump overs @24inch/20inch
10 Kb swings @ L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg
– 2 mins rest –
5min AMRAP:
20 Unbroken wall balls
(Miss target, start again. Didn’t squat low enough, start again. Pause at any point start again. Get 20 unbroken, start again 🙂 Goal is to get as many sets of 20 unbroken wall balls as possible)
