Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 1×10 at 60% 1RM
Back Squat 1×8 at 65% 1RM
Back Squat 1×6 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×2 at 80% 1RM
Metcon:
Row 1000m
3 Rounds
15 Pullups
15 Thrusters 95/65lbs
Row 1000m
-16 min cap
Mandatory Mobility:
3 min lat smash per side
3 min glute smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
1-2-3-4-5-4-3-2-1
Bar Muscle Ups
-5 Sumo Deadlift High Pulls between rounds 75/55lbs
