Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups or 6 Strict Pullups

9 Hand Release Push-Ups

12 Box Jumps (30″/24″)