Grit Squats:
Set 1:
8 Back Squats @ 69% of 5RM Back Squat
5 Front Squats @ 66% of 5RM Back Squat
Rest 2:00
Set 2:
6 Back Squats @ 74% of 5RM Back Squat
5 Front Squats @ 68% of 5RM Back Squat
Rest 2:00
Set 3:
4 Back Squats @ 79% of 5RM Back Squat
5 Front Squats @ 70% of 5RM Back Squat
12/9/6:
Assault Bike Calories
Devils Press (50/35)
"Bert & Ernie" 2 Sets: 20 Pull-ups 15 Thrusters (95/65) 100 Double Unders 15 Thrusters (95/65) 20 Pull-ups -Rest 5:00 Between Sets- The Pull-up The Thruster The Double Under
"Count von Count" Deadlift Heavy Single 3 Rounds: 24 Single Dumbbell Box Step Up (50/35)(20") 12 Burpees 6 Wall Walks The Deadlift The Burpee The Wall Walk
"Cookie Monster" Bench Press Heavy Single AMRAP 15: 300/250m Row 15 Hang Power Snatch (75/55) 15 Push Ups The Bench Press The Hang Power Snatch The Push-up