WOD:

1) Back Squat: 1 x 4 @ 75%, 3 x 4 @ 80%

Warm-up as needed. Rest no more than 90 seconds between sets.

2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

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

3) 2 Rounds for Max Reps:

90 seconds Wall Balls 20/14

60 seconds Rest

90 seconds Kettlebell Swings 70/53

60 seconds Rest

90 seconds Burpees

60 seconds Rest

Extra Work:

4) Front Rack Bulgarian Split Squats: 3 x 5/side

Rest 90 seconds between sets. Go as heavy as possible.

5) Reverse Hyper: 3 x 15

Rest 90 seconds between sets. Heavier than last time.

For results post weights of all Squats and total reps completed in Met-con along with scaling used. For Extra Work post weights used.

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