*Missing Gear*

WOD:

1) Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70%

Warm-up as needed. Rest 90 seconds between working sets.

2) Front Squat: 3 x 5 @ 60%

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

3) 3 rounds AQAP:

400m Run

15 Thrusters 135/95

15 Chest-to-bar Pull-ups

Extra Work:

4) Weighted Dips: 5 x 5

Rest 2 minutes between sets. Heavy as possible.

5) Hip Extension: 4 x 12

Rest 90 seconds between sets. Go heavy.

6) Reverse Hyper Hold: 5 x 5 @ 5 seconds

Rest 60 seconds between sets. Add load if able.

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

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