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Performance
Metcon (10 Rounds for weight)
1 back squat EMOM 10min
Metcon (Time)
21 Back Squat (205/135lb)
15 Back Squat (225/155lb)
9 Back Squat (275/175lb)
21 Deficit Pushups
15 Ring Dips
9 Bar MU
Fitness
Metcon (10 Rounds for weight)
3 back squat EMOM 10min
Metcon (Time)
21 Back Squat
15 Back Squat
9 Back Squat
21 Pushups
15 Box Dips
9 Jumping chest to Bar Pullup
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