Squat + AMRAP

Front Squat With Pause: 10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 225lbs, 1 x 275lbs, 1 x 295lbs, 1 x 305lbs Barbell Thruster: 10 x 45lbs, 8 x 95lbs, 6 x 115lbs, 4 x 135lbs, 2 x 155lbs, 1 x 185lbs, 1 x 185lbs

8-Minute AMRAP

Dumbbell Row x 20

Dumbbell Pullover x 15

Pull-Up (to failure)

9 rounds- DB Row: 35lbs, DB Pullover: 45lbs

8-Minute AMRAP

Triceps Dip x 20

Biceps Curl x 20

Rope Pressdown x 20

10 rounds: body weight, Curls/Pushdowns 100lbs

+ Glute-Ham Raise x 30

+ Crunch x 100

+ Walking Lunge x 400 metres

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