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