Wednesday, November 8th

A) Back Squat
3×3 @90%
2×3 95-100% of 1RM

B) 16 Min EMOM
1-30 Sec on Rower or Bike @ 80-90% effort
2- 30 Sec Wall Ball Shots (20/14)
3- 30 Sec Max Kipping Pull-ups
4- 30 Sec Max DU/ SUs

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