WOD:

1) Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%

Warm-up as needed. Rest 90 seconds between sets.

2) Front Squat: 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%

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

Posted this a while ago but a good vid to rewatch

3) AQAP:

10, 9, 8…3, 2, 1 Front Squats 135/95

2, 4, 6…16, 18, 20 Deadlifts 135/95

Extra Work:

4) GHD Sit-ups: 3 x 25

Rest 90 seconds between sets.

5) Ring Muscle-up: 5 x 5

Rest 2 minutes between sets. Add a weight vest as needed.

For Results post weights of each set of Squats and time to complete Met-con along with any scaling used. If you did Extra Work post thoughts/weights.

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