Powerlifting Light

My powerlifting friends consider my 1 rep max their warmup weight. Those times I ask them about their latest distance runs, max pullups or unbroken double unders.
And in that awkward silence, we’re friends again…
But the fact remains: my 1 rep max IS their warm up weight and I need to work on that…
Cash in
200 double unders
Strength
Overhead Squats 5 x 60%, 5 x 70%, 5 x 80%, 3 x 90%, 1 x 95%
MetCon
AMRAP in 11 minutes of
– 11 box jumps 30in
– 11 overhead squats 75#
every 2 minutes stop and do 11 weighed situps with 50lbs
[133 reps]