WOD:

1) Back Squat: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

2) AQAP:

30-25-20-15-10 Wall Balls 20/14

1-2-3-4-5 Rope Climb 12ft

Extra Work:

3) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps

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