1.29.18

Part 1

Back Squat (20X1 tempo)
10-10-10-5-5-5

Sets 1-3: 10 reps @ 50-60% 1RM
Sets 4-6: 5 reps @ 70-80%

Finish all sets on a 15 minute clock (Rest 2-3 minutes b/w sets)
If unsure of your 1RM, build to a TOUGH set of 10 and a TOUGH set of 5

5 rounds for time:
10 Burpee Box Jump Overs (24/20)
1 Legless Rope Climb + 1 Rope Climb

Scaling

Rope Climbs

Perform 2 regular Rope Climbs
Scale to 1 Rope Climb
Sub 15 Strict Hanging Knee Raises