-Warm Up-

1 x 

10 Eccentric knee flexion

10 walking pigeon stretch

5 goblet squad

5 closed stance squats

10 sumo stance good mornings

-Strength-

Back Squat

Work up to a heavy single

Suggested weight jumps

35% x 5 reps

45% x 3 reps

55% x 1 rep

65% x 1 rep

75% x 1 rep

85% x 1 rep

95% x 1 rep

100+% x 1 rep

If you make this, you can try up to two more attempts:

110% x 1 rep

115% x 1 rep

If these new one rep max jumps seem too much, feel free to make smaller jumps

-WOD-

For time : 

Teams of 3 : each athlete will complete 3 rounds

20/15 cals  bike

50 ft OH walking lunge 45# plate

6 bar Muscle Ups