WOD:

1) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103%

Warm-up as needed. Upon starting your working sets rest 90 seconds between sets.

2) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Rest 90 seconds between sets, including the transition from your last set of Back Squats to your first set of Front Squats

3) 3 rounds AQAP:

75 Double-unders

21 Ring Dips

12 Power Cleans 165/113

Extra Work:

4) Jumping Bulgarian Split Squats: 3 x 5/side

Rest 90 seconds between sets. Use Dumbbell to load.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

For results post weights of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc.

Post Results/Thoughts To Comments