Pre WOD

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

WOD


Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ box)