Today we’ll be working on some volume squatting as well as some strict pull-ups for our strength piece. Take a few minutes to build to around 50% 1RM Back squat – this should feel pretty light since you’ll be hitting sets quick today.  For pull-ups scale to ring rows or strict banded pull-ups /negatives.

Our met-con is a 4 round sprint, hold on to those thruster bars!!!!

Alternating EMOM x 10

A. Back Squat x 8 (50%)

B. Strict Pull-ups 5-7 or scale

4 rounds for time

50 double unders

15 Thrusters (45/33)

15 Kettlebell Swings (53/35)