STRENGTH/SKILL
Every 4 Minutes for 12 Minutes (3 sets)
1 Max Rep Set of Push Presses
Round 1: 75% 1RM
Round 2: 70%
Round 3: 65%
Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set.
WOD
“Grizzly Bear”
AMRAP 4 Minutes
3 Bar Muscle Ups*
8 DB Front Squats 50s/35s
Rest 1:00
AMRAP 3 Minutes
2 Bar Muscle Ups
6 DB Front Squats 50s/35s
Rest 1:00
AMRAP 2 Minutes
1 Bar Muscle Ups
4 DB Front Squats 50s/35s
*Sub Burpee Pull-ups for Muscle Ups*
Scoring: 3 separate scores of rounds + reps. Start with the Bar Muscle Ups each AMRAP.