Back Squat (5 EMOM of 5 reps @ 75% across)
5 min to warm up to 75%. This is going to go fast. Get your barbell and weights and get to work.
When Squatting you get 1 breath at the top and then MUST go back down. The weight is light and the breathing is to prepare you for future weeks
21 Wallballs 20#/14#
15 Box Jumps 24"/20"
Box Jumps 33"/24"
Strict Pull Ups (6x3 @ 5RM with 2min between sets)
Pronated Grip Pull Ups
All 6 sets should be at your 5 RM. This shouldn't be too hard for the first couple sets but will get worse as you go.
Metcon (9 Rounds for time)
3 sets of
500m row @ 1k PR pace
250m row @ conversational pace
250m row @ 100% (red line pace)
Rest 3 min between sets