Complete For Time
5 Rounds
6 C2B Pull Ups or 6/4 Bar MU
6 Back Squat @ 40% of 1 Rep Max
8 Minute Time Cap
Then
Back Squat
RED Track is Deload (at 90%)
x 5 at 40%
x 5 at 50%
x 5 at 60%
BLUE Track
3 x 10 @ 60%
2 x 20 @ 55% of 90%
For your 5 round met-con, pick a gymnastic movement that will allow you to transition quickly. If you have Bar MU, but 6 per round unbroken is not there for you, do 4 (or even 3 if you can do them unbroken). Point of this is to not break up the work on the rig or the back squat. Just 5 round of work!!