Warm-up

• 3 Rounds:
  • 1:00 Row
  • 30 Sec squat hold + 10 squats / 7 Inch worms + 1 Push Up / 10 DB Strict Press (each arm)

Strength/Skill:

• Back Squat 1×10 at 30% 1RM
• Back Squat 1×10 at 45% 1RM
• Back Squat 1×8 at 55% 1RM
• Back Squat 1×4 at 65% 1RM
• Back Squat 1×2 at 75% 1RM
• Back Squat 1×2 at 80% 1RM
• Back Squat 1×2 at 80% 1RM
  • Rest as needed between sets.

METCON: Chipper

• For time:
  • 80 Wall Balls, 20/14 lbs
  • 60 Row Calories
  • 40 Pistols
  • 10 L/10 R Single Arm Dumbbell Shoulder-to-Overheads, 80/50 lbs
  • 10 Muscle-ups

Scaling Options: Scale the med ball weight to keep at least sets of 10/15 reps at a time, Scale the pistol squats to Single DB step Ups on a 24/20 inch box use a relatively light DB (50/35lbs). The STOH DB should be heavy but manageable to keep sets of 3-5 reps at a time. Scale the muscle ups to 10 sets of 2 ring pull ups + 2 ring dips or bar pull ups and dips on a bench or 20 C2B Pull Ups. Time Cap: 20 mins