Monday

Monday

Weightlifting
Back Squat (20rep Week 3) (Weight)
You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

Metcon
Metcon (Time)
5 Rounds For Time:
50 Double Unders
40 Wall Balls (20/14)**

Round 1: 40 Wall Balls
Round 2: 40 Pull-Ups
Round 3: 40 Push-Ups
Round 4: 40 Pull-Ups
Round 5: 40 Wall Balls

It’s always hard to program after the 20 rep but this seemed perfect to me.

RX+ 10/7 Muscle Ups