Strength-

• Back Squat

3 Sets

4 Back Squat @77.5% 1RM Back Squat (OR RPE

4 Back Squat @82.5% 1RM Back Squat (OR RPE

4 Back Squat @87.5% 1RM Back Squat (OR RPE

*Rest 2-3 minutes between sets.

Metcon- 

For Time:

400m Run

15 Bar Muscle Ups*

400m Run

12 Bar Muscle Ups*

400m Run

9 Bar Muscle Ups*

*Bar Muscle Ups should be done unbroken. There is a 200m Penalty Run each time you do break.

* if doing burpee pull-up as scale. 200 meter run on rep 8/6/4