A1. Back squats. After each set of 4, immediately perform 6 strict pull-ups (RTG – perform 6 w/ 20/12) + 1:00 rest; After each set of 1, immediately perform 30 double-unders. Walk back to bar, wait 2:00 prior to beginning next set.

4 Back Squat @ 90% of 10 RM

1 Back Squat @ 85% of 1 RM

4 Back Squat @ 90% of 10 RM

1 Back Squat @ 90%

4 Back Squat @ 90%

1 Back Squat @ Go for it. If you’re feeling it, try to hit a 1 RM. If not, DON’T PUSH IT. Listen to your body – do a heavy rep for the day, not for all time. BE SMART – not a hero.

B1. “Hooly-gan” 3 Rounds:

B1. 300m Row Sprint + 8 Front Squats @ 155/103 (RTG 185/133) + 8 C2B. Score total time. Keep squats unbroken – if you drop the barbell, stop at that number, and try to hit that number each subsequent round.

B2. 3:00 Rest

(Partner up or run 2 heats. )