Build To a Heavy 3-Rep
Overhead Squat
(Taken From Rack)

For Time
21-15-9 Reps For Time
Overhead Squat

Row 500 Meter or Bike .6 Miles
Before Each Set of OHS

Level 1 – 75/55#
Level 2 – 95/65#
Level 3 – 115/75#

Optional Work
10 Minutes Pistol Squat Practice

10 Minutes Bar or Ring Muscle-up
Practice

10 Minutes Handstand Walk Practice

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