Strength
Build to a heavy set of 4 back squat with a :05 descent and :05 pause in the bottom on the first rep. No tempo restrictions on the subsequent reps.
Then use the same weight to perform 2 sets of 4-6 reps with no tempo restrictions whatsoever
*Do 2-3 prone shoulder CARs between sets*
Conditioning
5 rounds for time
6 chest to bar pull ups
12 wall balls
15-18 calories
*13 minute cap*
Notes
The metcon today is five rounds for time of chest to bar pull ups, wall balls, and calories. Your score will be the time it takes to complete the five rounds or work completed in the 13 minute time cap.
The chest to bar pull ups should be completed in 1-2 sets across the workout. You may substitute chin over bar pull ups, banded pull up variations, or jumping pull up variations.
Wall balls should be unbroken across the 5 rounds. This would be a good day to challenge yourself with a heavier wall ball.
Calories should take no longer than about 1:15 across the workout. You may lower the calories to 12-15 if this pace sounds overly aggressive.