WOD:

1) Back Squat: 7 @ 75%, 6 @ 80%, 5 @ 85%

Rest 90-120 seconds between sets. Warm-up as deemed fit.

2) Front Squat: 7 @ 75%, 6 @ 80%, 5 @ 85%

Rest 90-120 seconds between sets. Warm-up as deemed fit.

3) Death by Clean and Jerk:

Perform 1 Clean and Jerk 135/95 on the first minute

Perform 2 Clean and Jerks 135/95 on the second minute

Perform 3 Clean and Jerks 135/95 on the third minute

and so on  until you can no longer complete the prescribed reps in the minute

http://www.youtube.com/watch?v=ME91c_-jMQg

Extra Work:

4) Bar Muscle-up: 10 minutes EMOTM

Pick a rep count you can sustain for the 10 minutes

5) Push-ups: 75 for time

Keep track of time an ideally number of sets to complete.

6) GHD Sit-ups: 3 x 15-30

Pick a rep range you can move through without stopping. You could start higher and go down each set.

For results post weight of each set of Squats and Rounds and Reps completed for Met-con along with any scaling you used. If you did Extra Work post reps, times, etc.

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