Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Deadlift - regular tempo
5 sets x 3 reps
Set 1 - 3 reps at 90% of top weight for today
Set 2 - 3 reps at top weight
Sets 3,4+5 - 3 reps back down at 90%
#2 BB Row
1 set x 8 reps
1 set x 6 reps
1 set x 4 reps
Add weight for sets 2 and 3.
#3 PART A
0:00 - As many BB Ground to Overheads as you can, out of a total of 20 reps
1:00 - REST
2:00 - As many 24" Box Jumps as you can, out of a total of 40 reps
3:00 - REST
4:00 - As many Inverted Rows as you can, out of a total of 60 reps
5:00 - REST
6:00 - As many Goblet Squats as you can, out of a total of 80 reps
7:00 - REST
8:00 - As many Regular Pushups as you can, out of a total of 100 reps
9:00 - REST
PART B
At 10:00, in any order and any combination, do:
Everything that is left over. All the reps of ground to overhead, box jump,
inverted row, goblet squat and pushups that you didn't get done in part A.
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