1-10

Back Squat
5@75%
3@85%
1+@95%

Use 90% of your max for the above percentages. The last set is max effort.

WOD
Competitor
3 rounds
21/17 cal bike or row
15 squat snatches 95/65
9 bar muscle ups

Fitness
3 rounds
21/17 cal bike or row
15 squat snatches 95/65
9 chest to bar pullups

Lifestyle
3 rounds
21/17 cal bike or row
15 squat snatches 75/55
9 jumping pullups