Strength

Front Squat: 5×7

Parallel Bar Dips: 5×7

Bent Over Rows: 5×7

5 RFT:
10m barbell overhead walking lunge (95/63)
10 overhead squats
10 pull ups

Today’s metcon is a longer, lighter grind. The most challenging part is obviously the 10m overhead walking lunge, which requires some good balance and stability throughout. The overhead squats can be done unbroken immediately after the lunge if you’re a real beast, but most likely you’ll have to break them after the lunge. The pull ups are there to give you a break from the barbell, but will fatigue your shoulders and upper body which will most certainly make the rest of the lunges and overhead squats more difficult.

Back Squat: 5×7

Bench Press: 5×7

Pull Ups: 5×7

5 Rounds Each for Time:
5 front squats (AHAP)
30 sec max calorie bike

*rest as needed between rounds
Record: Tears

Make no mistake – this relatively easy looking metcon will be extremely difficult if you attack it like it should be attacked – as fast as possible. Pick a 5 rep that is difficult but not impossible, and once you get on the bike – just absolutely go for it.