A. Front Squat or Overhead Squat

5×3 @ slightly heavier than last week; rest 2 mins

B. Every 1:30 x 3 sets:

8 DB Step Overs 50/35 24/20

Metcon: For Time:

750m Row

200 Double Unders

30 Pull ups

Purpose and Desired stimulus:

– Squat Strength and core/OH/front rack stability

– Unilateral lower work with an open skill movement

– aggressive pacing sprint metcon with open movements

– Choose the lift that you are most capable of maintaining proper technique

– Intervals and MetCon should be approached with intesity; no rest mid sets and minimal breaks on pull ups/dubs

Scale to ensure the desired purpose and stimulus are met with the following

Scaling options:

– Front squat or overhead squat based on mobility and motivation

– Scale height on the box or weight on DB; can scale to step ups instead of step over if coordination of footwork is a safety issue

– Scale to single unders or the 3 strikes and switch to singles. This is NOT double unders practice. Keep it fast.

– Progressive scaling for pull ups. Keep in mind that the open will scale to jumping pull ups most likely. Use open standards if interested in FNL/Open