WOD:

1) Back Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 5 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

@ 14:00 – 2 Reps

@ 16:00 – 2 Reps

Warm-up as needed. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest.

2) 3 rounds AQAP:

30 Hang Power Cleans 65/45

30 Wall Balls 14/8

Extra Work:

3) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

4) D-Ball Bear Hug Carry: 400m

Heavy as possible, look to keep it under 10 minutes. Keep track of time and attempts to complete.

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