18 Minutes To Build To A Heavy 1 Rep Back Squat
—Then—
12 Min EMOM
8 Back Squat @ 50-60%
15/12 Bike Cals
12 Box Step Ups (24”/20”)
15/18 Strict Sit Ups
Skill Work
Muscle Up Work
2 x Max Rep Ring MU or Accumulate 5 Ring MU
or
3 Rounds
7 Strict Ring Pull Ups + 7 Ring Dips
or
3 Rounds
10 Ring Rows (at hardest body angle) + 7 Ring Dips
AT HOME WOD
Every 2 Minutes for 1o Minutes
10 Pike HS Push Ups
—then—
Every 2 Minutes for 10 Minutes
10 Push Ups
—then—
Every 2 Minutes for 10 Minutes
10 Bench Dips