STRENGTH
5 sets of
1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM
2 Strict Weighted Chin-ups @70% of 1RM
* Rest as needed between sets *
WORKOUT
“Epcot” (RX’d)
(Mayhem Affiliate version of 2023 Semifinals Workout 2)
Option 1
3 Sets:
AMRAP 3
5 Ring Complexes (1 Toe-to-Ring, 1 Muscle-Up, 1 Ring Dip)
20 Pistols
Max Burpee Box Jump Overs 80/60
-rest 1:00 between sets-
Option 2
3 Sets:
AMRAP 3
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs 60/50
-rest 1:00 between sets-
MAYHEM AFFILIATE
3-2-1…GO