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