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Posted on 9th July 2017 by Chris Cummins
Back Squat
A)Build to Heavy set of 5 with a strict 3s pause in the bottom
B) Then perform 3 x 5 at the same weight with no pause (1 min rest between sets)
For Time
50 C2B Pull Ups
100 Wall Balls (9/6)
150 Double Unders
-15 min cap
-Reps can be broken anyhow
Post Class
A) 3 x ME Sets of Ring Dips
B) 3 x 20 GHD SU