Strength
2×3, 2×5, 1×8 ramp up back squats, timecap 6’, then
8-5-3-8-5-3-8-5-3 back squats
timecap 27’, rest as needed between sets, 1 set every ~3’
perform 1 weighted chin up with 30’’ negative after sets of 8, scale with weight first, then with tempo
perform 1 push up with 30’’ negative after sets of 5, scale with tempo first, then with 5 negative push ups
perform 1 strict tucked toes to bar with 30’’ negative after sets of 3, scale with tempo first, then with 20 sit ups
Metcon
EMOM10’
3 strict chin ups
6 push ups
9 sit ups
rest at least 15’’ each round
scale chin ups with reps first, then with kipping chin ups, then with ring rows
scale push ups with reps first, then with elevated push ups on barbell