WOD:

1) Back Squat: 1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%

Warm-up as needed. Upon starting your work sets. Rest no more than 90 seconds between sets.

2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

You should need no Warm-up for these. Upon finishing your last sets of Back Squat, rest no more than 90 seconds transitioning to your first set of Front Squats:

3) AQAP:

25 Burpees

5 Muscle-ups

20 Burpees

4 Muscle-ups

15 Burpees

3 Muscle-ups

10 Burpees

2 Muscle-ups

5 Burpees

1 Muscle-up

If you can’t do a Muscle-up sub out 4 Pull-ups today. We will not be adding Push-ups as a sub.

4) 10 minute AMRAP: Barbell Turkish Get-up 65/45

The focus on this is ultimately on technique. Try to move through this at a decent pace, but focus on control of the bar first. If you lose it at the top it is a no rep, start back at the floor. Alternate sides every rep.

httpv://www.youtube.com/watch?v=bwLJT5MV8cs

5) Weighted Hip Extensions: 3 x 15

Rest 90 seconds between sets. Use the same weight for all 3 sets.

For Results post weight of each set of your Squats along with time to complete Met-con and any scaling used. If you did Extra Work, post total reps on the TGU’s and weight used on the Hip Extensions.

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