Monday 13.07.15

A:  5 x 3 front squat @ 85% of 1 RM

B: 5x5 commando pull ups, 4s up 4s down

C: EMOTM for 10 minutes:

5 OH squats (115,95) and 20 seconds hollow hold.

If you don't have 20 seconds left for the hollow hold then reduce the hollow hold not the OH squats.