Every 2 minutes for 10 minutes
- Set 1 – 5 x Back Squats @ 60%
- Set 2 – 3 x Back Squats @ 70%
- Set 3 – 3 x Back Squats @ 80%
- Set 4 – 2 x Back Squats @ 90%
- Set 5 – 1 x Back Squats @ 95%
7 rounds for time
- 7 x Pullups
- 7 x Handstand Pushups
- 21 x Kettlebell Swings @ 32kg
Results: Beck Squats 155-175-195-215-225lbs (1RM 240lbs). Metcon in 16:55.