Friday

Warm-up
Warm-up
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

3 SETS
20 Alt Reverse Lunges*
:20 False Grip Ring Row Hold
:20 Ring Support Hold

*Switch to 20 Alt Cossack Squats for last round

Strength
Back Squat (1×6 / 1×6 / 1×6+)
BACK SQUAT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout
Metcon
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring Muscle-Ups*

*Option for 12 Chest to Bar Pull-Ups

(Score is Rounds + Reps)