Warm-up

• 2 Rounds
  • 1:00 Row
  • 10 Step Ups
  • 5 Kip Swings / Hip To Rings (rd 2)
  • 10 Squat Jumps
  • 5 Tempo Push Ups

STRENGTH

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

Set 1: 65% of 90% Set 2: 75% of 90% Set 3: 85% of 90%

METCON

• 6 rounds for time of:
  • Sled Push, 180/135 lbs, 50 ft
  • 6 Muscle-ups

Sled Push / Double Dumbbell Lunges, 50/35 lbs, 50 ft / 10 Double Dumbbell Box Step ups Scaling Options: Sled push should be on the heavier side but unbroken. For the muscle ups, pick a number that you can hit unbroken each round! Scale to 12 C2B Pull Ups or Pull Ups if needed.