Thursday, October 11th

Strength :  Back Squat
– Warmup for exactly 4 minutes, 3×3 working up to 70%

a: 8 Minutes to find a 3 rep max, starting at 70 % and working up from there
b: EMOM 5m : 1 Heavy rep, working up to whatever able, PR or close

WOD : 7m AMRAP
5 Front Squat 135/95
5 Strict Handstand Push-ups

*Can squat clean the first rep

S: 75/55, Push-ups
L1: 115/75, Scaled HSPU or Ring Dips