Build To a Heavy 3-Rep
Overhead Squat

Compared to Last Week
Look for Improvement In Load
Or Positioning This Time

Level 1
7 Rounds For Time
5 Front Squats
5 Strict Pull-ups
5 Strict Dips or Pushups
Run 200 Meters

Level 2
7 Rounds For Time
5 Front Squats
3 Bar Muscle-ups
Run 200 Meters

Level 3 – 5 Bar Muscle-ups/Round

Level 1 – 115/75#
Level 2 – 155/105#
Level 3 – 185/125#

Optional Work
5 Tough Sets
Weighted Strict Chin-Up x 5

3 Sets
1000 Meter Row
Strapless Feet, Rest 2 Minutes

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