Week 3, Day 11 – (Holiday 0900 only) Please arrive 15 minutes early for personal warm ups.

Warm-up: For 6 minutes of quality

• 7 Barbell Rows 45/35
• 7 Hand Release Push-ups
• 7 Barbell Good Mornings 45/35
• 7 Barbell Overhead Squat 45/35

Strength: Back Squat

• 6 reps x 5 sets
• Increase weight from previous wee k by 5-20 lbs

METCON: RX For time:

• 40 Handstand Push-ups
• 20 Muscle-ups
• — then —
• 10 rounds of Macho Man:
  • 3 Power Cleans, 185/135 lbs
  • 3 Front Squats, 185/135 lbs
  • 3 Push Jerks, 185/135 lbs

Scaled For time:

• 40 Hand Release Push-ups
• 20 Burpee-Pull-ups
• –then–
• 10 rounds of Nacho Libre:
  • 3 Power Clean, 135/95 lbs
  • 3 Front Squat, 135/95 lbs
  • 3 Push Jerks, 135/95 lbs