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A. Back Squat – 10RM, -5%, -10%
B. WOD
“Alpha”
50-100 Dubs
30 Wall Balls
Max UB Muscle-Ups(complete at least 6)
Rest 3 Min x 3

“Bravo”
50 Dubs
30 Wall Balls
Max UB Chest to Bars or Pull-Ups(complete at least 20)
Rest 3 Min x 3

“Charlie”
1:30 accumulated Dubs or 100 Single Unders
1:30 Max Wall Balls(stop at 30)
Max Pull-Ups in :45 Sec(you may use a green band if needed)
Rest 4 Min x 3

“Delta”
100 Single Unders
Max Wall Balls in 1:30
Max Ring Rows
Rest 4 Min x 3