WOD

Monday

Strength: mixed squats

Alternating OTM 12x (6 rounds)

Odd min: 3 front squats

Even min: 6 back squats

(all @64% of 1RM front squat)

Metcon: “Bane”

(CT masters benchmark, with a 20-minute cap)

40 kipping HSPUs

20 ring muscle-ups

10 rounds of Macho Man*

*3 power cleans (185/135#)

3 front squats

3 jerks