S/S/S:

Front Squat

5×60%

5×65%

5×70%

% based off 2RM

WOD:

Tabata Goat:

8 rounds of 20 sec work, 10 sec rest per movement

Muscle Ups

Handstand Push Ups

Alternating Pistols

Score = total reps

Scale Options:

MU – Burpee to Kipping PU

or

Burpee to Dip and ring row

HSPU – 2 mats under head

or

Wall walks

or

Seated DB press

Pistols – w/band

or

To target (box of stack of plates)