Skill Work: Weighted Pull-ups (3-3-3-3).

If you do not have a weighted pull up yet, do slow negatives from the top of the pull up or supine ring rows for reps to build up muscle strength and endurance.

Weightlifting: Back Squat E2MOM 10 Mins 5 reps 75%. 5 Back Squats at 75% of your 1 RM Back Squat.

Keep your form tight!  Brace your core for the entirety of the movement and keep the torso as upright as possible. Since it is E2MOM you are essentially doing 5 sets of 5 Reps.

Metcon: (AMRAP – Reps) 3 Rounds with 1 Minute at each station:

• Rope Climb (each climb will count as 5 reps), RX+ rope climb: legless (each climb will count as 7 reps)
• Russian Kettlebell swings 53/35
• Wall balls 20/14
• Burpee Pull Ups
• Calorie Row (each calorie will count as 1 rep)
• Rest Station

This is a “Fight Gone Bad” type WOD designed to test you ability to stay consistent and not burn out in the final rounds of work. Pace yourself. Think about your work capacity and come up with a level or work for each round that you can maintain but still crush the WOD!