Monday -
A. One set every 2 min for 10 min: Back Squat
10 @ 50%
10 @ 60%
10 @ 70%
8-10 @ 75%
8-10 @ 75%
B. Alt EMOM for 8 min [3 sets]
1. KB Box Step Up: 6 each leg
2. Strict Pull Up: AMRAP in 20 sec [Scaled: Ring Row]
rest 60 sec
WOD:
For Time: 10 minute cap
50 Wall Ball
25 Pull Ups [adv = 10 Bar Muscle Up]
30 Wall Ball
15 Pull Ups [adv = 5 Bar MU]
10 Wall Ball
5 Pull Ups [adv = 2 Bar MU]