WOD:

1) Back Squat: Establish a 1RM

Warm-up as needed. Rest as needed and take as many attempts as needed. Establish 1 RM for the day.

2) 5 rounds AQAP:

5 Front Squats 135/95

10 Toes-to-bar

40 Double-unders

Don’t be afraid to scale the volume of Double-unders if you’re just learning them.

Extra Work:

3) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

4) Bar Muscle-ups: 10 minutes

If you have them do an EMOTM, if you don’t practice them.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=CJhZVdRFNcI