Warm-up

• 2:00 Bike –then– 2 Rounds
  • 10 Pause Air Squats
  • 10 V-Ups 10 Squat Jumps
  • 10 Kip Swings (on rings if possible)

STRENGTH

• Back Squat 5-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

METCON

• 5 rounds, 2 mins each, for max reps of:
  • 25 Wall Balls, 20/14 lbs
  • max reps in remaining time Muscle-ups
  • Rest 1 min

Scaling Options: Wall Balls should be 2 sets or unbroken, either way no more than 1:20 spent on the wall balls. If you’re not doing muscle ups perform max reps kipping pull ups or inverted rows if needed.