A1. Backsquat (all based
of original 3RM – back off week):
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
1:30 rest between sets

B1. 3×1 @ 100%
2:00 rest between sets.

Time CAP: 22 min

C1. EMOTM 4 min:
THIS: 12 total alt. DB Snatch
(rx: 50/35; fx: 35/25)
THAT: :30 sec Row
(rx: 1200/1000 cal/hr;
fx: 900/700 cal/hr;
challenge:
1400/1200 cal/hr)

C2. 2:00 rest

C3. 4:00 AMRAP:

12 alt DB Snatch

12/10 cal row (10/8 cal bike)