Back Squat
Tuesday, March 3rd, 2026
Strength + Metcon//Rounds for Time
Rx
Back Squat Every 2:30 x 5 Sets 3 Back Squats Build to a heavy triple 3 Rounds for Time 12 Front Squats (135/95) 9 Bar Muscle Ups 15/12 Cal Bike
Level 2
L2: (115/75), Banded MU or C2B Pull Ups
Level 1
L1: (75/55), Pull Ups or Ring Rows, 12/10 cal
Goal: Squat strength + fast barbell metcon
Stimulus: Build squats across sets to a true heavy 3. Metcon is a sprint (sub 10 min). Front squats should be unbroken or 2 quick sets. Muscle ups in 2-3 sets. Bike is recovery.
Movements
pull-upmuscle-upbar-muscle-upfront-squatback-squatrowbikering-row
Equipment
ringsbarbellassault-bikerowerpull-up-bar