WOD Mon Apr 8, 2019

Part 1: Back Squat 4×5

Or use this time to warm up the barbell movements in the workout.

Then…

100 air squats
30 deadlifts
75 situps
30 shoulder to overhead
400m run or 500m row

Option 1: 185/125 (DL); 115/75 (STO)
Option 2: 135/95 (DL); 95/65 (STO)
Option 1+: 225/155 (DL); 135/95 (STO); 135 squats; 100 situps

Modify by reducing the bodyweight reps to 75 or 50 and/or by using a kb in place of the barbell (kb SDHP for DL and kb clean and press for STO).

Then (optional)…

3 minutes AMRAP burpee pullups. Cap of 25.

Option 1: strict pullups
Option 2: regular pullups
Option 1+: muscle ups