WOD:

1) Back Squat: 10-10-10

These should be heavy Back Squat sets. A good weight to look for a HEAVY 10 is about 80-85% of your 1RM. Think about approaching this and warming up to that weight, trying to hit that for 10, and then tapering down from there, or if it felt too light going up more. Rest 2 minutes between sets.

2) “Nate”- 20 minute AMRAP:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 70/53

For subbing today the substitution will be 3x the amount in Pull-ups for Muscle-ups, and Stink Bugs or Strict Press for the Handstand Push-ups

Extra Work:

3) Pistol Squats: 10 minute EMOTM

Pick a rep count you can maintain for the 10 minutes…no more than 10 reps. These should be alternating. If normal Pistols are easy for you do this as Overhead Pistol Squats.

4) Toes-to-bar: 3 sets of Max Reps

Stop when you lose your kip. Rest 2 minutes between sets.

For results post weight of each set of Back Squats and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc.

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