Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Time Cap)
5 Back Squats (225/155)*Out of the Rack
3 Ring Muscle Ups
Stimulus/Focus: This is heavy and challenging. Choose scales that challenge you. If you don’t have muscle ups or a preferred progression on the rings, complete 3 pull ups/progressions and 3 ring dip/progressions per muscle up.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions