1. Not for time:
5 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form
5 ring rows
* Start with front squats and go up in weight each round. When you cannot go up in weight, start the next round with the same weight but do 3 back squats. Go up in weight until you cannot go up another weight.
* 5-6 rounds of ring rows
1. Worked up to 195# x 5 front squats and 265# x 5 back squats (compared to 185 x 3 and 255 x 3 on August 23rd)