WOD:

1) Back Squat: 1×10 @ 60%, 1×8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%

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

2) Front Squat: 1×5 @ 60%, 1×5 @ 70%, 2×5 @ 75%

Coming off your last set of Back Squats, rest no more than 90 seconds leading into your first set of Front Squats.

3) 3 rounds for Max Reps:

1 minute Rope Climbs 15 feet

30 seconds Rest

1 minute Burpees

30 seconds Rest

1 minute Kettlebell Swings 70/53

30 seconds Rest

If you can’t climb the Rope you will sub out Max Pull-ups, ideally Chest-to-bar if you can do them. Don’t destroy your hands. Either drop to Strict Pull-ups assisted or not, or Ring Rows if your hands start to go from too much Kipping.

Extra Work:

4) Floor Press: 5-5-3-1-1-1:

Use this as an opportunity to establish a Max Floor Press. This should be similar in terms of weight to your Max Bench Press. Rest no more than 2 minutes between sets.

5) Superman: Accumulate 3 minutes

Keep track of number of attempts and total time to accumulate 3 minutes in Superman Position.

For results post weight of each set of Squats along with total reps and reps of each station and each round for Met-con. If you did Extra work post weights and thoughts.

Post Results/Thoughts To Comments

And we are on to Episode 5