Back Squat
2 Rounds
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%

Rest 2:00 between each set of squats

Conditioning
“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

Extra Work
Ring Muscle-Ups
3 Rounds:
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
15% of Max Unbroken Muscle-ups

* Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

*Programming modified from Ben Bergeron’s CompTrain