SWOD- back squat 25Â min cap- work quickly
4/4/4/4/4/4/4/4 all 8Â sets at 80% of 1 RM BACKÂ SQUAT. Rx is all 8 sets performed at 80%
WOD- for time. 15 min cap. This should be a heavier weight for you, don't default to a lighter weight
9-6-3-1
Bar muscle ups (sub jumping MU if you have strict pull ups and strict dips, other wise sub C2B + dips on box)
Hang cleans (power or squat) 205/163# masters 165/113#Â