Friday, October 13th

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Back Squat Waves 5/3/1 at 65/75/85% 5/3/1 at 70/80/90% Rest 3 minutes between waves, less than 30s between sets.

Two waves in today’s squats, we should move through the wave of 5/3/1 as quickly as possible (no more than 30 seconds of rest) knowing we get 3 full minutes to recover before the second wave.

4RFT (14 min cap) 200m run 12 Thrusters 95/65 | 75/55 | 45/35 6 Bar Muscle Ups | 12 C2B | 6 Assisted Pull ups + dips

Workout – looking for unbroken on the barbell today, so scale down your run pace if needed. MU will scale to double the reps for chest to bar for those that have that (banded or jumping MU is also encouraged) before dropping to the 6 assisted pull ups/ring rows and dips