Hydrate well tonight and before you workout tomorrow.
Strength
E3MOM x 5
5 back squats – start at 50{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} work up to
80{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} superset with 5 weighted pullups
rest 2 minutes then….. do
one set of 5 (1 1/2 squats) at 50{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}
superset with
max reps of pullups *scale to max banded strict
or max ring rows.
Met Con
10-8-6-4-2
Overhead Squats Rx 105/75 Sc 75/55
Comp 135/95
1 rope climb
200 meter row or run
*Overhead squats need to be performed unbroken.
Pick a weight that is challenging but can be done
without setting the bar down.