Back Squat
7-5-3-1

Going with some varied reps today. None of these should be to failure. We are looking to have heavy loading on the barbell but also want to see an increase in weight on each set since the reps are descending. Rest no less than 2 mins and no more than 3 mins on any set.

Then –

6 RFT:
6 rounds for time of:
16 Box Plyo Skiers, 24/20 in
5 Strict Handstand Push-ups
3 Hang Squat Cleans, 225/155 lbs
1 Rope Climb

Goal: sub 15 mins

The plyo box skier is a fun and challenging movement in that it will require explosive power but also jack up the heart rate. They are quite a bit quicker than box jumps and work on more lateral movement. Lower the box as needed to make sure you can safely clear it. The 5, 3, 1 phase of the workout has some more challenging movements or heavier loads. You should be able do each one of these movements unbroken when you are fresh. The handstand push-ups may have you breaking things up in the later rounds but ideally you can still do the hang power cleans unbroken. Just need to be smart resting going into them and before you get on the rope for the climb.

Post Work
1x:
2min per side Couch Stretch
2-3min Straddle Stretch