Part 1 (15 minutes)

Back Squat 5 5 5 (60% 65% 70%)

make sure you use your new 1rm number.

Part 2 (8 minutes)

Complete as many rounds as possible in 8 mins of:
Kettlebell Swing
Thruster

Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.

(A) 70/53 KB, 95/65 BB
(I) 53/35 KB, 75/55 BB
(B) 35/26 KB, 55/45 BB

Part 3 (10 minutes)

10-8-6-4-2 reps, for time of:
Muscle Up
Box Jump

(A) 40″/32″
(I) 1/2 rep MU or Full Rep Ring Dips. 30″/26″
(B) Asst. Ring Dips, 24″/20″ or as needed.

This Monday there will be only one class at 9:00 AM. Be ready to conquer a Hero.