Warm-up

3 Rounds 1:00 Bike 15 PVC Passthroughs 10 Air Squats 10 Hollow Rocks / V-Ups / Kip Swings 5 Inch Worms + 2 Push Ups -Pigeon Stretch (0:45” per side) -Couch Stretch (0:45” per side)

STRENGTH

Back Squat 3×5 at 70% 1RM Rest 2 mins between sets.

Looking for some smooth and fast reps here nothing too heavy.

METCON

For time: 6 rounds of: 20/16 Bike Calories Rest 1:1 — then — 4 rounds of: 24 Wall Balls, 20/14 lbs 8 Bar Muscle-ups Rest 1:30

Alternate rounds with a partner or rest 1:30 mins after each round, four rounds each. Scaling Options: If you don’t have a bike sub 6x200m Runs or same cals row if running is not an option. Use a medball weight that allows you to go unbroken or break once. Scale to a lower number or bar muscle ups if 8 is too many you could go for 6 or 4 BMU, or sub 16 ir 12 or 10 TTB for today.