A lot of us won’t be around for the AM session, so here is our agenda for lunch. If you can make it in for a second session, perform the accessory work as well.
1. Back squat 3RM, then 4×3 at 90% of your 3RM.
2. AMRAP in 9 minutes (from yesterday)
9 KB Swings (70/55#)
9 Hand release push ups
3. Accessory work. Four super sets of (not for time):
6-8 Glute Ham Raises on the GHD machine
6-8 Dumbbell bent over row, each arm