Friday, July 11 2025

Strength: Three sets of:

Back Squat x 5 reps @ 65-70%

Rest 2 minutes between sets.

Metcon: For time:

30 Pull-Ups (see below)

15 Squat Cleans (185/125lbs)

30 Pull-Ups (see below)

Goal = <8 minutes

Time Cap = 12 minutes

Rx+ Weights:

205/135lbs

Rx+ Movement Options:

30 Chest to Bar Pull-Ups

10 Ring Muscle Ups

10 Bar Muscle Ups

*The squat clean weight should be something that you could perform consistently; around 1 rep every 6-8 seconds or less. If you cannot do that with the 185/125lbs, adjust the loading to 60% of your 1RM clean.

*The gymnastics movement should be something that you could complete all repetitions in 3 sets or less. Adjust the movement and/or repetitions in order to maintain workout intensity.