back squat : 5 x 4 @ 80 % of 1rm

or

ohs 5 x 4 @ 40-45% of 1rm snatch

for time (20-min)

  • 800m run
  • 60 air squats
  • 10 bar muscle ups
    • Rest 3:00
  • 10 bar muscle ups
  • 60 air squats
  • 800m run