WOD:

1) Back Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

2) 3 rounds AQAP:

15 Thrusters 65/45

12 Push-ups

9 Pull-ups

Extra Work:

3) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE