Back Squat 3×5
If you’ve been training with us longer than 2 months, go for 90% of your previous 5 rep max on the squat and 85% of your previous 5 rep max on the press. Otherwise, add 5# to each of your previous bests.
21-15-9 for time:
Ring Dip with 30# DB
Pull Ups (chest to bar)
This is a cross-affiliate challenge offered by Dutch Lowy.
As many thrusters as possible in one set.
You will take the weight you use for Fran and perform as many thrusters as possible in one set. The bar must not go below the shoulders or your set is finished. There is no time component so take as long as you want. The bar can be rested in the front rack or overhead.
The thrusters must be squatted to full depth (hips crease below knee) and finished with elbow locked out fully over head.
We need as many participants as possible to offer up their best effort. Record your score on the whiteboard. Feel free to make more than one attempt if you think you can improve on your effort. Do this sometime in the month of June when you’re feeling great!