Widowmaker

Strength

E4M12M

20 Back Squats
(based of 1RM: Rd1: 30%, Rd2: 37%, Rd 3: 40-45%)
5s top of ring dip hold + 5s bottom of ring dip hold after each set of squats

MetCon

3 x 3min AMRAP

FITNESS
3 x 3min AMRAP
15 Burpees
20 Alt DB Snatch 35/20
AMRAP Row/Bike calories with remaining time

Rest 3min between rounds

PERF / COMP
3 x 3min AMRAP
20 Burpees
20 Alt DB Snatch 50/35
AMRAP Row/Bike calories with remaining time

Rest 3min between rounds