WOD:

1) Back Squat: Every 2:30

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

3) 3 rounds for Max Reps:

1 minute Calories Rowed

1 minute Box Jump Overs 24/20

1 minute D-Ball Over Shoulder 100/70

1 minute Rest

Keep track of total reps at each station.

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

5) Sled Drag: 400m @ Bodyweight

If you can’t keep this moving steadily scale the weight appropriately.

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