WOD:

1) Back Squat: 2×5 @ 65%, 3×5 @ 70%

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

2) Front Squat: 4×5 @ 60%

Rest 90 seconds between sets, including the transition from Back Squat to Front Squat

Carmello hitting a 85lb Back Squat

3) 12 minute AMRAP:

7 Overhead Squats 155/105

9 Chest-to-bar Pull-ups

11 Burpee Lateral Bar Hops

Extra Work:

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Airdyne: 10 minutes Max Calories

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

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