Main – WOD

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Warm-up

Coaches Choice (No Measure)

Strength

Back Squat

use 90% of 1RM as baseline number

70% X 3

80% X 3

90% X 3

Back Squat (70% x 3)

Back Squat (80% x 3)

Back Squat (90% x 3+)

Skills

Muscle up progressions

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups