STRENGTH

Back Squat
First Working Set: 80% x 2 Reps
Second Working Set: 86% x 2 Reps
Third Working Set: 92.5% x 2 Reps
Fourth Working Set: 100% x 2 Reps (or close to 100%)

METCON

For Quality: 20 minutes
1 Turkish Get-up (challenging)
2 Back Squat (approximately 80-85%)
3 Weighted Dips (ADAP)
4 Handstand Push-ups (ADAP)

Advanced: Work on deficit HSPU
Functional: 3 ADAP push-ups or static dips
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