Front Squat – 3×3 at 80-85%, then 2 drop sets of max reps at 60% and 40%
3 moderate to heavy triples, with the third triple having a drop set of max reps at two fairly light %, so lets try and push the reps here.
3RFT (15 min cap) 50 DU/100 SU 20 DB Walking Lunge 35/25 | 25/15 | 15/10 200m Run 20 DB Front Squats 35/25 | 25/15 | 15/10
Workout – lighter weight today which will allow us to push the volume on the lunges (any carry) and the front squats.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
