For the back squats there is a range for prescribed weight. For most of us 60% is good, if you have a heavy back squat 1RM, approaching or over 2x body weight, you’ll be better using the 50%. You’ll be pairing the squat on alternating minutes with clapping push-ups x 12. This of course is the high end movement, be smart and use your push-up scales as needed, RX push-ups, from knees, elevated surface etc..

For the met-con, move down your push-up scale to keep moving throughout the WOD. Make it manageable to complete in one set.


Alternating EMOM x 10
A. Back Squat x 6 (50-60%)
B. Clapping Push-ups x 12

AMRAP in 12 minutes
Buy in 100 Double Unders

in remaining time:

15 Box Jumps (24/20)
12 Over head squats (95/65)
9 Push-ups

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