Strength/Skill:

5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
5 Box Squats @73-78% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
3 Box Squats @80-85% 1 RM Back Squat + 5 HEAVY Goblet Squats
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100% 1 RM Back Squat
1 Box Squats @90-100+% 1 RM Back Squat
*Rest as needed between sets
**Box Squat to just below parallel.

Metcon:

“Event 9 Final”
For time:
21 Thrusters (95/65)
21 Chest to Bar Pull Ups
100-foot farmer carry (heavy)
18 Chest to Bar Pull Ups
18 Thrusters (95/65)

-Rest 2 minutes, then Event 10: Final-

15 Thrusters (135/95)
15 bar muscle ups
100-foot farmer carry (heavier)
12 Bar Muscle ups
12 Thrusters (135/95)

*Rx’d Sub for Yoke Carry: Barbell Back Rack Carry (same weight)