Back Squats
5×4, 75%, Every 2 min
rep 1: Slow down and up
rep 2: Normal down, Slow up
rep 3: Slow down, fast up
rep 4: normal down and up
20RFT – 24 min cap
- 5 KBS (70/50) overhead
- 3 KB Goblet Squat
- 1 Muscle Up (or 3 Pulls ups & 3 dips)
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