STRENGTH
Back Squats are for the below Metcon
Set 1: 12 reps @ 60%
Set 2: 10 reps @ 65%
Set 3: 8 reps @ 70%
Set 4: 6 reps @ 75%
Set 5: 4 reps @ 80%
WOD
EMOM x 20
Min 1: Back Squats *above*
Min 2: 8 Strict Pull-ups
Min 3: 6/6 Weighted Step Ups light/moderate
Min 4: Rest
Set 1: 12 reps @ 60%
Set 2: 10 reps @ 65%
Set 3: 8 reps @ 70%
Set 4: 6 reps @ 75%
Set 5: 4 reps @ 80%
WOD
EMOM x 20
Min 1: Back Squats *above*
Min 2: 8 Strict Pull-ups
Min 3: 6/6 Weighted Step Ups light/moderate
Min 4: Rest
STRENGTH
Back Squats are for the below Metcon
Set 1: 12 reps @ 60%
Set 2: 10 reps @ 65%
Set 3: 8 reps @ 70%
Set 4: 6 reps @ 75%
Set 5: 4 reps @ 80%
WOD
EMOM x 20
Min 1: Back Squats *above*
Min 2: 8 Strict Pull-ups
Min 3: 6/6 Weighted Step Ups light/moderate
Min 4: Rest
Set 1: 12 reps @ 60%
Set 2: 10 reps @ 65%
Set 3: 8 reps @ 70%
Set 4: 6 reps @ 75%
Set 5: 4 reps @ 80%
WOD
EMOM x 20
Min 1: Back Squats *above*
Min 2: 8 Strict Pull-ups
Min 3: 6/6 Weighted Step Ups light/moderate
Min 4: Rest