WOD: Tuesday 241210

• Coaching Notes

Today, we have a fun one with our Back Squat strength work and then into the workout "Fruitbat" which is meant to be a pretty cyclical and flowy workout centered around the combination of Front Squat and Bar Muscle-Ups. Please note that the Back Squats should not take a long time to warm-up as we get into some lighter percentage work at higher volumes today and we would like to spend some time on skill work on the Clean from the floor into the Front Squat and Bar Muscle-Up Progressions. Due to the fact that we do have the double component today of strength + a high skill workout, we will spend less time than normal on the Bar Muscle-Up and more focused work on the modifications or scaling options for the day. Because we have Burpee Pull-Ups in a couple days the modifications today will be Chest to Bar Pull-Ups, Pull-Ups, or Ring Rows.

Strength: back squats

Every 2:30 x 4 Sets

Set 1: 10 @ 55%

Set 2: 10 @ 60%

Set 3: 10 @ 65%

Set 4: 8 @ 65%+

metcon: "Fruitbat"

10 rounds for time of:

3 Bar Muscle-ups

5 Front Squats, 155/105 lbs

35 Double Unders

Goal: 11:00-15:00

Time Cap: 18:00

accessories:

5 rounds for quality of:

8 Strict Chest-to-bar Chin-ups

Farmer Carry, pick load, 100 ft