Back Squat (1-1-1-1-1-1-1
– The final set should be the heaviest.)

Welcome to week three of our Strength II cycle where we back squat for four weeks.

Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.

Metcon (Time)

3 rounds for time:

400/500-meter row

21 burpee pull-ups

Scale Burpee Pull-Up Height or Reps to complete under 2:00 each round.


Metcon (No Measure)

EMOM 10:

Min. 1 | :30 strict toes-to-bars

Min. 2 | :30 plank hold
For Accessory – I, scale toes-to-bar range of motion or sub V-ups as needed.

Push to hold the plank for the entire interval. If holding the plank on both arms is easy, try holding the plank on one arm (switch as needed).