Same squats as we did last week but back squats instead of front squats. The second wave of 5-3-1 should be heavier than the first.
50 double unders
75m KB front rack carry (53/35 KB in each arm)
The 75m front rack carry is to the end of the building and back.
Extra credit (non-coached)
4 rounds (not for time):
5 muscle-ups (ring or bar)*
15 GHD sit-ups
*Sub 6-8 strict pull-ups or ring rows
*Sub 20 abmat sit-ups