A. Take 20 minutes to build to a 3RM Back squat
B. 4 rounds for time
6 Kipping HPSU 3” defecit
9 strict pull-ups
12 Russian kb swings 70/53
15 goblet squats 70/53
**12 min time cap**
Masters
A. Back squats @ 20X1 x 3,3,3,3; build to a heavy set of 3 based off last week
B. EMOM 8 min
min 1: DB bench press x 10
min 2: Russian KB swings x 10 HEAVY
C. 10 min AMRAP
200’ shuttle runs
10 wall ball
10 step ups