WOD:

1) Back Squat: 3 x 5 @ 75% of 1RM + Additional Load

Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

2) Front Squat: 3 x 5 @ 70% of 1RM + Additional Load

Warm-up as needed, upon starting your working sets rest 90 seconds between sets. Add load based on the following…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

3) 3 rounds AQAP:

400m Run

7 Front Squats 205/135

14 Burpee Pull-ups

Extra Work:

4) Strict Chest-to-bar: 4 x Max Reps

Rest 90 seconds between sets.. Scale with Strict Pull-ups.

5) Toes-to-bar: 3 x Max Reps

Rest 90 seconds between sets. Stop set when you lose your kip.

6) Box Step-ups: 3 x 10/side

Rest 90 seconds between sets. Heavy as possible. Use dumbbells. Perform all 10 reps on one leg before switching to the other.

For results post weight used for 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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