A. Advanced: In 20 minutes find your 3 rep max back squat. If your chest begins to drop DO NOT go up in weight.
Use your legs and not your back.
Only those with experience should spot.
Intermediate: 4 sets of 3 reps (all sets at same weight).
Beginner: 4 sets of 5 reps (you may go up in weight with each set. Tempo is 32x2).
B. In 45 sec:
Push Press x 5 95/145 lbs
KB Swings x 9 35/55 lbs (Russian)
AMRAP burpees in remaining time.
Rest 3 minutes
6 sets
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