Perform 3x3 with 87.5% of your 1Rm, then a single AMRAP set with 77.5% of your 1Rm. If you did not test your 1Rm on the Total day, perform 3x3 with a heavy load but just below maximal. Then, AMRAP with a weight you can perform around 10 reps with. If you did this last week simply add 10Lbs to your sets of 4, but now performing 3 reps instead. Add 10Lbs to your AMRAP set as well.
In Partners: 12 Minute AMRAP:
Partner A Performs Overhead Squats
Partner B Performs 2 Round of Cindy (5 Pull-Ups 10 Push-Ups 15 Air Squats)
-Partners switch once 2 rounds of Cindy are completed, keep a running count of al overhead squats completed, this is your score.
Level 3- 115/85
Level 2- 95/65
Level 1- A weight that allows for the reps to be done in sets of 7-8 each time.