(Compare to 11/20: “Shout at the Devil”)

A1. 1 x 5 Front squat @ 65% of 1 RM

A2. 1 x 4 Front squat @ 75% of 1 RM

A3. 5 x 3 Front squat @ 88% of 1 RM

 

B1. “Shout at the Devil”

6 Rounds of the following:

– 6 Tempo Push-Ups (44X4), immediately into:

– 6 Burpees AFAHP

– :60 Rest

B2. 3:00 Rest

B3. 6 Rounds of the following:

– :10 Chin-Over-Bar Chin-up Hold, in Hollow-Rock, immediately into:

– 6 Strict Narrow-Grip Chin-Ups. Work on holding hollow-rock, keeping shoulders in correct position. Scale with bands as necessary.

COOKIE: Accumulate 4:00 Hollow-rock hold or piroulette hold