Saturday April 19 "Squat 3+"

Warm Up

Dynamic Warm-up

Skill

Back Squat

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

Toes 2 Bar (10,10,10,10,10)

Metcon

AMRAP 5

2 Deadlift (315/225)

3 Muscle-ups

OR (if unable to perform movement/weight)

AMRAP 5

2 Deadlift (75% 1 rm)

6 Pull-ups