Strength:

Back Squat: 3×10 @ 55% of your 1RM

Rest 2 min then…

Back Squat: 2×20 @ 50% 0f your 90% 1RM

Gymnastics:

30 Muscle-ups for time

or

60 Pull-ups for time

 

*Today we will be getting a lot of metabolic conditioning in our programmed WOD, so today the extra work will focus on a strength movement and gymnastics movements.