30 ON/ :30 Off x 5 Rounds on a bike/row
5-10 Air Squats during your :30 Off
Tempo Back Squat (20-25 Minutes)
1×3 @ 70% of 1RM
1×3 @ 75% of 1RM
1×3 @ 80% of 1RM
1×10 @ 60% of 1RM
*These are TEMPO squats. 3 seconds on the way down. Speed on the way up. The focus is building some time under tension today in a good position. After your last set of 3, drop the weight to 60% and do one good set of 10. This last set does not need to be tempo!
Enter your set of 80% in wodify
Time Cap = 15 Minutes
*Scaling Options are below. 1 Muscle Up = 1 Strict Pull Up and 1 Push Up. Do all the pull ups and then all of the push ups. Scale this accordingly to finish in the 15 minutes.
100 Double Unders -50 Double Unders -200 Single Unders
10 Muscle Ups -5 Muscle Ups -10 Strict Pull Ups + 10 Push Ups