20 Rep Backsquats 

Day 3, Week 2

Add 5lbs on from your previous successful effort.

SKWAAAT!!

 

rest then…

 

EMOM for 24 mins (6 rounds of 4 minutes)

Minutes 1-5-9-13-17-21 = Handstand Hold for 40 sec
Minutes 2-6-10-14-18-22= Row 200m 
Minutes 3-7-11-15-19-23 = 30 Heavy Jump Rope Singles
Minutes 4-8-12-16-20-24 = 5 Bar Muscle-ups  [scale to 7 pullups]

 

-Start at any station but maintain the prescribed order