STRENGTH
Front Squat w/ 5s Eccentric (Lower)
3 @ 68%
3 @ 70%
3 @ 72%
3 @ 75%
Percentages based off 3RM front squat

Back Squat w/ 3s Pause At Bottom
3 @ 68%
3 @ 70%
3 @ 72%
3 @ 75%
Percentages based off 3RM backsquat

METCON
30-20-10
Burpees
15-12-9
TTB

Time Cap: 13:00
Goal: 9:00

RX+
21-15-9
TTB

SCALED
30-20-10
Up-downs
15-12-9
Kipping Swings (With Straight Legs, As High As Possible)