29 November

Training (230p)

A. Squat Triplet
8 Rep Back Squat
Rest 10 Seconds
6 Rep Front Squat
Rest 10 Seconds
4 Rep OHS
Rest 3:30, x2
*165/195

B. 24m AMRAP
Max Cals ON AB
*Starts with pairs on BIke for 30 Sec Sprint
After 30 Second Sprint, Each Person must complete:
25 Yard Bear Crawl
10 Plyo Lunge To Target
10 T2B
10 DL (185)

Before getting back to 30 second sprint on bike. 

*231 Reps (DP)

C. Bench Press
7m AMRAP
Team of 3
50 Reps @ 155
50 Reps @ 185
Max Reps @ 225
*16 Reps @ 225

Then: Build To A Heavy Single
*275/295/320/330