“What stands between you and your goals is the bullshit excuse you keep telling yourself.”
A. Back Squat
8@70%, 6@75%, 4@80%, 2@85%, 8@75%
B. AMRAP 7
Ring Muscle Ups
Performance: 3 Ring Dips + 3 C2B Pull Ups
Fitness: 3 Burpees + 3 Pull Ups
Fitness Light: 3 Burpees + 3 Jumping C2B Pull Up
Bonus:
A. 3 Rounds – 20 GHDSU | 20 Weighted Back Extensions | 20 Second L Sit – 2 Minutes rest after each round
B. Split Jerk with 3 second hold overhead – 3 @70%, 2 @ 75%, 3×2@80%
Warlock Weightlifting:
A. Back Squat – 3×10
B. Muscle Snatch 3×3 (climbing)
C. Snatch Grip DL on 2″ Riser – 4×5
D. 3 Rounds – 20 Cal Row | 20 Floor Press | 20 Sit Ups