1.) 8 min Glute/Hamstring smash, 2 min per side, per area
2.) With a Partner
30 min AMRAP
600m Run (1 runs, one rests, split run amounts as desired)
50 Kettlebell Swings 70/53lb (one works, one rests, switch whenever)
40 Front Squats 135/95lb (one works, one rests, switch whenever, take from far side of squat racks)
30 Muscle Ups (one works, one rests, switch whenever)
20m HS Walk Together (10m down and back, cannot begin next run until both athletes complete 20m HS Walk)
*3.) Every 2 min for 6 Rounds
Overhead Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
2.) With a Partner
30 min AMRAP
600m Run (1 runs, one rests, split run amounts as desired)
50 Kettlebell Swings 70/53lb (one works, one rests, switch whenever)
40 Front Squats 135/95lb (one works, one rests, switch whenever, take from far side of squat racks)
30 Muscle Ups (one works, one rests, switch whenever)
20m HS Walk Together (10m down and back, cannot begin next run until both athletes complete 20m HS Walk)
*3.) Every 2 min for 6 Rounds
Overhead Squat 5@75%, 4@80%, 3@85%, 2@90%, 1@92.5%, 1@92.5%
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Pauly VanderKelen
HG
Front Squat triples @ 135, 185, 205. 225, 245, 265, 275, and a hard-fought 285# / 10 UB reps @ 205 / 9/17/19 WOD complete with 2 rounds + 16 T2B / Barbell arm curls: Singles up to 125# then 4x10 @ 80#. Rumble Roller on quads and hams.
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