Wednesday, 11 January

WARM UP

OVERHEAD SQUAT

Build to a 1RM

“LOST IN THE SAUCE”

AMRAP 3

• 400m Row
• 21 Overhead Squats
• Max Handstand Push Ups

Rest 3 mins…directly into

AMRAP 3

• 400m Row
• 18 Overhead Squats
• Max Handstand Push Ups

Rest 3 mins…directly into

AMRAP 3

• 400m Row
• 15 Overhead Squats
• Max Handstand Push Ups

Rest 3 mins…directly into

AMRAP 3

• 400m Row
• 12 Overhead Squats
• Max Handstand Push Ups

Barbell: LvL3 135/95 LvL2/RX 115/85 Scaled 95/65

Additional Work:

5 Legless Rope Climbs for Time (before)

3 Rounds for Time

• 200m run
• 1 min rest
• 400m run
• 2 min rest
• 600m run
• 3 min rest

100 Front Rack Box StepUps for Time (24″/20″ 45/35) On the min starting at 00:00: 10 Strict Press