Quickie

4 Rounds for reps

1min pullups/ring rows
1min
airsquats/ goblett squat
1min pushups/HSPU
1min rest

 

Atarim

Strength

Back squat

0-1 practice sets of 5 with weight from elements
1-6
Establish 5RM / 5×5 @85% of 5RM

6+ Est 1RM
then

Metcon

EMOM 20:
even ME Front squat 60/40

odd:
ME V-ups

Post your results to the Whiteboard.