Strength
Back Squat for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).
(Time Cap: 12-Minutes)
WOD
14:00 AMRAP
7 Handstand Push Ups (S1; 12 Push Ups)
7 Box Jumps (60/50 cm)
7 Chest to Bar Pull Ups (S1; Pull Ups or Jumping Opt. – S2; 15 Ring Rows)
14 Dumbbell Thrusters (2x 20/12.5 kg)