Back Squat (Week 3 of 4) (Weight)
Every 4min. x 5 Rounds:
15/12 Cal Assault Bike
*Squat percentages

Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)

*Do not hit you true 1RM today.
*Do not sprint the bike either. Hit it at about 75-80% and just grind through it. It’s just to get you extra warm and throw a little conditioning in.

Metcon (AMRAP – Reps)
15min. AMRAP:
80 Double Unders
70 Russian KB Swings 70/53lbs.
60 Double Unders
50 Russian KB Swings 70/53lbs.
40 Double Unders
30 Russian KB Swings 70/53lbs.
20 Double Unders
Max Wall Balls in remaining time…

Score is just the # of wall balls. Anyone get 100+?