Warm-up: Coach’s Choice
Strength/Skill: Back Squat (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
9-6-3-6-9
Back Squats (165/115)
Ring Dips
Teen/Masters RX: 115/75
Stimulus/Focus: This should be a challenging workout. The weight is heavy and the gymnastics challenging. The barbell work should be completed unbroken.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Strict Pull Ups