S/S/S:

Back Squat w/ 3 sec pause at bottom

3X5

Increase weight ea set

Continuation of the paused back squats.  This week, the reps per set are the same, but only 3 sets.  So, aim to start higher than when you did 5×5.  Remember, a five second pause isn’t 1-2-3-4-5 as quick as you can.  It’s one-one thousand, two-one thousand, etc…

WOD:

3-2-1 (Fast WOD)

Muscle Up

Between rounds do:

5  burpee box jump over 30/34

10 KB Swings at 70/53

If there isn’t enough head clearance with rings on the rig, go with bar muscle ups.

Scaling Options:

MU-> Burpee to kipping pull-up

KB -> As needed

X-tra:

Lat stretch – 2 min per side

Mash calves – 2 min per

Shoulder mobility drill.* Pick one, do for 2 min per side

*Video courtesy of Mobility WOD.  If you don;t have any drills to do, run with this one.