Warm-up

• 2 Rounds
  • 1:00 Row
  • 15 Air Squats / DB Goblet Squats (rd2)
  • 10 Hollow Rocks / Kip Swings (rd2)
  • 5 Double DB Strict Press (light)

STRENGTH

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

• Set 1: 75% of 90%
• Set 2: 85% of 90%
• Set 3: 95% of 90%
• Looking for 1-3 reps for the max reps today! All percentages based off 90%

METCON

• 5 rounds for time of:
  • Row, 500 m
  • 12 Push Press, 135/95 lbs
  • 9 Bar Muscle-ups
  • Rest 1 min

Scaling Options: Use a push press weight that is moderate/light and you can keep unbroken. For the bar muscle up pick a number you can do in 1-2 sets. If needed sub 9 TTB if you don’t have BMUs for today!