Every 2 minutes for 6 minutes, work up to a heavy load
- 1 x Pause Back Squat with 3 second pause at Bottom
- 3 x Back Squat
For max complete rounds, every 2 minutes
- 5 x Strict Pullups
- 10 x Goblet Squats @ 24kg
- 15 x Pushups
Then 2 rounds
- 45 Second Plank
- 45 Second Side Plank Left
- 45 Second Side Plank Right
- Rest 60 Seconds
Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).