WOD:

1) Back Squat: 5 @ 75%, 4 @ 80%, 3 @ 85%

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

2) Front Squat: 5 @ 70%, 4 @ 75%, 3 @ 80%

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

3) 3 rounds AQAP:

40 Wall Balls 20/14

400m Run

Extra Work:

4) Handstand Push-ups: 10 minutes EMOTM

Kipping, Strict, Paralettes, etc. Work on the most difficult variation you can.

5) L-Sit: Reverse Tabatta – 8 x 10:20

Use Paralettes.

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

Rest 90 seconds between sets. Heavy as possible.

For results post weights of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

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