A) Strength: Back Squat 3, 3, 3 @ 92.5+ of your 3 RM
Bench: 5 x 1 @ 95% of your 1RM
B) Metcon: OH walking lunge 45#/25# 30 reps (15 R, 15 L), 15 hspu*
AMRAP in 12 minutes
*Plate must be locked overhead with straight arms and back knee must touch ground
*sub is seated db strict press
Score: Squat weight/bench weight and rds + reps
Bench: 5 x 1 @ 95% of your 1RM
B) Metcon: OH walking lunge 45#/25# 30 reps (15 R, 15 L), 15 hspu*
AMRAP in 12 minutes
*Plate must be locked overhead with straight arms and back knee must touch ground
*sub is seated db strict press
Score: Squat weight/bench weight and rds + reps
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