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)