WOD:

1) Back Squat: 1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%

Warm-up as needed. Upon starting rest no more than 90 seconds between your working sets.

2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat

3) 5 rounds AQAP:

10 Shoulder-to-Overhead 135/95

20 Deadlifts 135/95

40 Double-unders

Extra Work:

4) Bar Muscle-up: 10 minutes EMOTM

Pick a rep range that you can maintain for the 10 minutes. Scale with a band, or do Chest-to-bar Pull-ups

5) Stiff Leg Deadlift: 3 x 15

Heavier than last time. Rest 90 seconds between sets.

For Results post weights for all sets of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps and what you did for Muscle-ups and weight used for SLDL’s.

Post Results/Thoughts To Comments

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