Warm-up 3x
15m bear crawl
8 scapula pull ups
8 hollow rocks
4 box slide downs (2 each leg)
Shoulder Press (1×1)
take 20min to find your new 1RM strict press
Today I got my 48kg…, yessssssssss!
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
(20 min)
RX 21 rounds+27reps, three reps were missing to 22… 
Afternoon Session
Sets
6 Back Squats | 72 kg
6 Back Squats | 82.5 kg
3 Back Squats | 92.5 kg
2 Back Squats | 97.5 kg
I was really happy with the two heavy back squats… 🙂
Sets
5 Front Squats | 56 kg
4 Front Squats | 65 kg
4 Front Squats | 70 kg
4 Front Squats | 70 kg
2 times, 2 minutes rest in between
4 rounds of:
2 Strict Muscle-up s
5 Push Jerks, 45 kg
Buy Out
Sets
100 AbMat Sit-ups
