Skill: Back Squat
2:00 min 9 @ 60-65% of 1RM
2:00 min REST
1:30 min 6 @ 70-75% 1RM
1:30 min REST
1:00 min 3 @ 80-85% 1RM
WOD: 4 RFT
10 Russian KB Swings 70/53
8 Burpees to 6 inch target
3 Ring Muscle Ups (sub 5 ring dips → 9 static dips)
Score: Back Squat weight/time
2:00 min 9 @ 60-65% of 1RM
2:00 min REST
1:30 min 6 @ 70-75% 1RM
1:30 min REST
1:00 min 3 @ 80-85% 1RM
WOD: 4 RFT
10 Russian KB Swings 70/53
8 Burpees to 6 inch target
3 Ring Muscle Ups (sub 5 ring dips → 9 static dips)
Score: Back Squat weight/time
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