15 Prisoner squats
15 OHS (empty bar or PVC)
A. Strength: Back Squat (Fall squat cycle: week 3) (22 minutes)
5 x 5 @82% of you 5RM
3 Rounds for time:
20 KBs (70/53)
20 Burpees over the bar
Time cap: 13 minutes
This should be completed viciously fast. The KBs and WBs should go unbroken if possible.
Extra Credit: GHD Sit ups
3 x 10-35
All those times you wanted to listen to Kanye but coach was like, "Nah."
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