MONDAY 9.24.18

20 Min AMRAP
3 Strict Pull Ups
6 Deficit Push Ups
9 Back Squats

RX Men: 135#
RX Women: 95#

Score is total rounds and reps!

PROGRAM A

AMRAP 20 MIN
3 Strict Pull Ups
6 Deficit Push Ups
9 DB Squats

RX Men: 60#ish DBs
RX Women: 40#ish DBs

Score is total rounds and extra reps.

PROGRAM C

20 Min AMRAP
1 Muscle Up
6 Deficit Push Ups
9 Back Squats

RX Men: 135#
RX Women: 95#

RX +: Muscle Up must be strict

Score is total rounds and reps!

*So back in the OG days of SP we didn't put exact RX and RX+ weights as often.   Because this is a repeat - I just left that as is.  Just put what weight you use in the comments.

The goal here is a minimum of 7 rounds.

For the pull ups, if you don't have strict pull ups, you can sub banded strict, ring rows, or bent over rows - no kipping today!

For the deficit push ups we are looking anywhere between 2-5".  Find a deficit where you think at least for the first 3-4 rounds that you will be able to do all 6 in a row.

On those push ups, make sure that the plates or whatever is creating the deficit aren't too far apart and away from your body.  Make sure the elbows can go back and not out.

Do not sag your belly!  Keep it tight!

For the back squats, choose a weight that you think you will always do the 9 squats unbroken.  That doesn't mean it will be fun - but you will be able to do it!

We know some of you could go heavier than this - don't.  Just move faster and try to get more rounds!