Strength/Skill
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 rep @ 80-85%
*Set 4 – 1 rep @ 85-90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 1 rep @ 95-100%
*Set 7 – 1 rep @ 100+%
Rest 2-3 minutes
Metcon
Two sets of:
5 Muscle-Ups or 5 dips
10 Chest-to-Bar Pull-Ups/scale accordingly
20 Hang Power Cleans135-95/95-65
30 Handstand Push-Ups/scale accordingly
40 Kettlebell Swings 32-24/24-16
50 Double Unders
Rest 5 minutes