22 Sep 2025

A. Every 2 minutes for 18 minutes (9 Sets): Back Squats

Sets1-2: 5 reps
Sets3-4: 3 reps
Sets5-9: 1 rep

Build to 1RM.

B. “Service Cup 1”
21-15-9-9 reps for time:
Thrusters (43/29)
Lateral Burpees Over-the-Bar

Time Cap = 14 Minutes

Scores = 1RM Back Squat; Part B Time (RX or KG)