Essentials:
A.
12 min
Back Squat
Build Up to a Heavy 5 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
‘Double, Double, Toil and Trouble’
21-15-9 For Time:
Overhead Squats
Box Step Up
Jumping Pull Up
Burpee
Fitness:
A.
12 min
Back Squat
Build Up to a Heavy 5 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
‘Double, Double, Toil and Trouble’
21-15-9 For Time:
Overhead Squats 95/65
Box Jump 24/20
Pull Up
Burpee
RX+: (115/75)(Chest to Bar)
Performance:
A.
12 min
Back Squat
Build Up to a Heavy 5 rep
Tempo 22×1
*Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight
B.
‘Double, Double, Toil and Trouble’
21-15-9 For Time:
Overhead Squats 135/95
Box Jump 24/20
Bar Muscle Up
Burpee