WOD:

1) Back Squat: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

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

2) Front Squat: 5 @ 65%, 4 @ 75%, 2 x 4 @ 80%

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

3) For Max Reps:

2 minutes Max Burpees

60 seconds Rest

2 minutes Max Ring Muscle-ups

60 seconds Rest

2 minutes Max Snatch 155/105

60 seconds Rest

2 minutes Max Bar Muscle-ups

60 seconds Rest

2 minutes Max Burpees

Substitution for Ring Muscle-up is Push-ups, Substitution for Bar Muscle-ups is Pull-ups or Chest-to-bar Pull-ups. Snatches can by anyway, anyhow.

Extra Work:

4) Dumbbell Bulgarian Split Squat: 3 x 8/side

Heavy as possible. Rest 90 seconds between sets.

5) Reverse Hyper: 3 x 15

Heavier than last time. Rest 90 seconds between sets.

For results post weights for each set of Squats and total reps, plus individual reps for each part of the Met-con along with any scaling used. If you did Extra Work post weights for both movements.

Post Results/Thoughts To Comments

Check out Programming Stuff HERE

Schedule Changes HERE