4 rounds of
- 5 x Back Squat @ 90% of 5RM from last time
Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)
- 8 x @ Goblet Kickstand Squats @ 24kg
Then for time accumulate (start with the KB Swings)
- 200 x KB Swings @ 24kg
- EMOM stop and do 3 x Handstand Pushups
Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.