Back Squat (1 Rep Max)
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 -Build- 5×5 @ 80% of 1RM
Opt. 3 -Accessory Work-

Sub back squat for overhead squat and test opt. 1 or 2

Metcon (Time)
3 Rounds:
50 Jump Rope/25 DU Attempts
15 Squats (Back or Front) 95/65
10 Bar-Facing Burpees

50 Double-unders
15 OH Squats 95/65
15 Bar-Facing Burpees

Record slowest round in Wodify

Metcon (Weight)
5×6 Bulgarian split squats
(6 reps each leg)

Enter heaviest set

– Don’t go super heavy- This is a great accessory movement that doesn’t require a heavy load to get a good workout in.