Squat & Hang

Strength

10min to find:

5RM Overhead Squat or Front Squat

 

MetCon

20min AMRAP

FITNESS
20min AMRAP
90 Overhead Squats 45/35 or Air Squats
120 Ring Rows
90 Front Squats 75/55
120 Hanging Knee Raises
90 Back Squats 95/65
Max Burpee Jumping Pull-ups w/ remaining time

PERFORMANCE
20min AMRAP
90 Overhead Squats 95/65
120 Pull-ups
90 Front Squats 135/95
120 T2B
90 Back Squats 185/125
Max Burpee C2B w/ remaining time

COMPETITION
20min AMRAP
90 Overhead Squats 95/65
120 Pull-ups
90 Front Squats 135/95
120 T2B
90 Back Squats 185/125
Max Burpee Bar Muscle Ups w/ remaining time