S/S/S:

Back Squat

3,2,2,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Last time hitting Back Squat before our 5X% re-test.  So we want a heavy set a 3, two heavier set of 2, followed by 2 heavy singles.  Each set, weight should increase.  You don’t need to hit a 1RM today, but if it happens, then that’s glorious!

WOD:

21-15-9:

Ring Dips

Toe2Bar

Box Jump Overs (24/20)

Scaling Options:

Ring Dips -> Stationary dips -> Dips off a box -> Push Ups (or Jump up to Ring Muscle Ups for Elite)

Toe2Bar -> Hanging Knee Raise

Box height -> 20/16 -> As needed (or jump up to 30/24 for Elite)

Cool Down:

Trciep mash on bar – 2 min per arm

Cobra to Downward Dog x 20 (slow and controlled)