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WOD:

1) Back Squat: 5 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 4×1 @ Weight As Deemed Fit

Warm-up as needed to your first working set. Upon starting work to keep your rest to no more than 90 seconds between sets. Your final 4 singles can be at any weight you’d like, if you’re feeling strong after the 90% continue to go up, if it’s not your day, stay there or go lighter.

2) 3 rounds AQAP:

7 Muscle-ups,

15 Shoulder-to-Overhead

400m Run

Sub for Muscle-ups will be 10 Pull-ups and 10 Push-ups per round

Extra Work:

Extra Work does not have to be perform after the workout. It could also be used to build into your warm-up depending on what the days movements are.

3) Triple-unders: 5-10 minutes Practice

If you’re not proficient in Double-unders than work on those.

4) Strict Pull-ups: 4 x 6-10 Reps

If you can hit 10 reps for 4 sets, then add load as deemed fit. Rest 90 seconds between sets.

5) Farmers Walk: 400m

Heavy as possible. Keep track of time and total number of breaks.

6) Hip Extension: 3 x 30

Rest 90 seconds between sets.

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

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