Monday:
Strength: (Back Squat)
**Every two minutes for 14 minutes complete:
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7: 1 rep @ 100+% (If you were successful at 95%, shoot for a number slightly above your one rep max)
WOD: “Blue Bloods”
For Time:
200m run
25 KB Swings (53/35)
5 Muscle Ups
200m run
20 KB Swings
5 Muscle Ups
200m run
15 KB Swings
5 Muscle Ups
200m run
10 KB Swings
5 Muscle Ups
200m run
5 KB Swings
5 Muscle Ups
