WOD:

1) Back Squat: 6 @ 65%, 6 @ 75%, 2 x 6 @ 80%

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

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

Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat

Get those hips open

3) 12 minute AMRAP:

30 Front Squats 135/95

40 Toes-to-bar

50 Kettlebell Swings 70/53

100 Double-unders

Substitution for Double-unders is 100 Single-unders and 50 Tuck Jumps, you may partition those however you like.

Extra Work:

4) Handstand Push-ups: 10 minute EMOTM

These should be strict. Perform number you can be consistent with. If you can do more than 5 across the 10 minutes go to a defecit.

5) Overhead Pistol Squat: 10 minutes Practice

Spend 10 minutes working on Overhead Pistol Squats, or if you struggle with a normal Pistol Squat practice those.

For results post weights of all sets of Squats, and Rounds plus Reps of Met-con along with any scaling used. If you did Extra Work post reps and thoughts.

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