A:
hHSQCL with 3sec pausing in the bottom position:
1×3 @ 50% (1RM CJ)
1×3 @ 55%
1×3 @ 60%
1×3 @ 65%
1×3 @ 70%
FSQ
1×3 @ 80% (3RM FSQ)
2×3 @ 85%
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
B:
5×3 Press @ 80%/1RM
C
20min AMRAP
200m Run
10 Diamond Pushups
10 Wallballs
D:
Cool-down:
5min Couchstretch
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