I. Warm-up

Coach’s choice!

II. Lifting

Back squat
5 x 3 @ 87.5%
*Rest 90 sec between each set.

III. WOD

3 RFT
7 Pull-ups
14 Goblet squats (53/35)
600m run

Competitors
3 RFT
7 Muscle-ups
14 Goblet squats (70/53)
600m run

IV. Optional

50 HSPU for time.