Strength:
Back Squat:
- 5×8 @ 65%
**On last set, perform AMRAP, stopping 2 reps shy of failure
Conditioning:
Advanced:
- 9 Muscle Ups
- 70 KBS (55/35)
- 7 Muscle Ups
- 50 Burpees
- 5 Muscle Ups
Intermediate:
- 3 min AMRAP of Pull Ups + Dips
- 4 min AMRAP of KBS
- 2 min AMRAP of Pull Ups + Dips
- 4 min AMRAP of Burpees
- 1 min AMRAP of Pull Ups + Dips
Post WOD:
Hip Extensions: 3xME
**Add weight is > 10 Reps