Warm Up:
2x
OH Squats x10
Push Ups x10
Ring Dips x10
Hip Mobility & Stretches
Strength:
Build to 2RM on Back Squat (3×1 tempo)
5-4-3-2-2-2
Rest 2-3 minutes between sets
WOD:
AMRAP in 2 min: 5 unbroken Back Squats (185/125)
AMRAP in 2 min: Push Ups
AMRAP in 2 min: Ring Dips
No rest between stations. Must complete 5 unbroken reps of back squat without resting or re-racking bar for round to count.
Scaling:
Weight for back squat: 60-70% of 2RM on Back squat
Push Ups: Use knees
Ring Dips: Negatives
