On the 4 minutes x 10
Odd rounds:
3 Back squats at increasing loads
1 set of unbroken strict pull ups
Even rounds:
3 Back squats at increasing loads
1 set of unbroken strict dips or push ups
On the 4 minutes x 10
Odd rounds:
3 Back squats at increasing loads
1 set of unbroken strict pull ups
Even rounds:
3 Back squats at increasing loads
1 set of unbroken strict dips or push ups
A: Squats
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: 11.1 Open
10 min AMRAP
30 DU
15 Power snatch 75/55