10:30 am

A.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

B.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Strict Weighted Pull-Up x 3 reps
Rest 90 seconds

C.
Complete as many rounds and reps in 6 minutes as possible of:
5 Pull-Ups
10 Burpees
 

Results:A) 315 X 5, 365 X 3, 425 X 1, 3 X 2 X 405
B) 135/70, 145/80, 160/90, 175/105 + extra single X 205 - these were STRONG today.
C) 8 rounds + 10