Week 20

Monday

Back squat 5-5-3-3-3-1-1-1-1-1 reps Record total completed load and 1rm

Tuesday

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Wednesday

Three rounds for time of:
row 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

Thursday

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Friday

Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps