Strength
Front Squat
1×10@60%
1×8@65%
1×6@70%
5×5@75% – last 5 sets are tempo squats 3 down fast up!
MetCon
10-9-8-7…1
Ring Dips
deadlifts 185/125
16 min time cap
GPP = bench dips and 135/95
Competitor = muscle ups
Strength
Front Squat
1×10@60%
1×8@65%
1×6@70%
5×5@75% – last 5 sets are tempo squats 3 down fast up!
MetCon
10-9-8-7…1
Ring Dips
deadlifts 185/125
16 min time cap
GPP = bench dips and 135/95
Competitor = muscle ups
Elite Chiropractic 