MONDAY
“Three’s Company”
Strength
Pause Back Squat (2 sec pause at bottom) 5 x 4 @ 55-60%
WOD
17 Min AMRAP
3 Ring Dips
6 DB Squat Cleans 35/25 FB: 40/30
9 Weighted Sit-ups (1 DB on chest) FB: GHD Sit-ups
6 Ring Dips
9 DB Squat Cleans
12 Weighted Sit-ups...
*Keep adding 3 reps to each exercise, each round*