Back squat 3 @ 70% 3 @ 80% 3+ @ 90% Take 90 % of your 1rm then add 20 pounds, then take 70,80,&90% WOD Competitor AMRAP 12 20/17 bike or rower cals 5 muscle ups 14 alternating front rack lunges 75/55 Immediately into AMRAP 12 20/17 bike or...