Warm-up

• 20 Air Squats
• 10 Kip Swings
• 0:30 Squat Hold
• 20 Air Squats
• 10 Hips to bar
• 0:30 Squat Hold
• 20 Air Squats
• 10 Inverted Rows

Strength:

• Back Squat 20-15-10-5
• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Work up each set to a challenging set of 5.

METCON:

• 6 rounds for time of:
  • 21/18 Row Calories
  • 14 Wall Balls, 20/14 lbs
  • 7 Muscle-ups

Scaling Options: Wall Balls should be unbroken focus on the muscle ups for today, pick a number you can do unbroken between 3-7 reps, if you need you can scale to bar MUs or 14 C2B/Pull Ups or if needed 7 Inverted Rows + 7 Push Ups.

Time Cap: 20 mins