Back Squat
-Build to a heavy Double for today but save a little for next week, should be heavier than the triple from this week.
*Warm up sets leading up to the double should be 5,5,5,5,4,1.
Then
2×5 Reps @80% of 1RM
*Pick something slightly heavier than 6’s Monday.
In a 10:00 Window perform
1000m Row
20 Burpee Box Get Overs @30/24”
In remaining time max reps Muscle Ups
*Goal is to have 3-4 minutes to spend on muscle ups
**You can use your hands on the box to get over it if you want.
***Cap the buy in at 8:00 so that everyone gets at least 2:00 of muscle ups