2-14

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 row cals
15 kb swings 53/35
10 no push-up burpee

Fitness: same workout except pullups instead of muscle ups.

Lifestyle : jumping pullups, 35/26 kb

**switch machines for the 2 different AMRAPs. If you row the first 12 then bike the second 12 and vice versa.