4 AT Parallel Wide Stance Box Squats @ 6/10 RPE
4 AT Parallel Wide Stance Box Squats @ 7/10 RPE
4 AT Parallel Wide Stance Box Squats @ 8/10 RPE
4 AT Parallel Wide Stance Box Squats @ 9/10 RPE
4 AT Parallel Wide Stance Box Squats @ 10/10 RPE

Single Arm Dumbbell Bench for load:
10 (5/5) Single Arm Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (115/70#)
Rest as needed

10 (5/5) Single Arm Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (115/70#)
Rest as needed

10 (5/5) Single Arm Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (115/70#)
Rest as needed

10 (5/5) Single Arm Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (115/70#)
Rest as needed

10 (5/5) Single Arm Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (115/70#)
Rest as needed

* You will do 5 sets of 10-10-10-10-10 Single Arm DB Bench Press (50 total reps/ 25 reps each arm) and 5 sets of as many reps as possible of barbell bench press in 30 seconds (95/55#)

Start with one dumbbell extended overhead. Perform this movement with one arm at a time. You will notice a large amount of core engagement is needed to stabilize. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbell. To avoid injury, bring the knees up to meet the dumbbell and sit up with them. If you have to drop it to deload, you’ve gone too heavy.

TARGET SCORE
Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: GRIND! We want this workout to be a challenge. Reps are set to where they can all be completed non-stop. Control the pace early on and keep movements smooth for a steady breathing pattern. First set should be a "Test Pace" and then we try to maintain or consistently improve.

How it should Feel: MUSCLE ENDURANCE! A lot of squatting, shoulder stability, and core in the workout. Stay controlled with the movements and be ready for the quads to really get tight by the end.

WORKOUT STRATEGY & FLOW
Overhead Squats: Weight should be at or less than 60% of your 1RM with the goal to keep all sets unbroken! Shoulders and core will begin to break down so make sure you are ready before going right into it. Try to squat snatch the first rep every time.

GHD’s: Non-Stop! Whip the arms and snap your hips on every rep.

Toes to Bar: This is going to be the real test here since 20 reps is that "iffy’ area of do we try for unbroken or not. Be smart and if you have the ability to go unbroken without affecting the squats then push for it, and if not then break into 2 sets sooner than later.

SCALING
The SCALING aim should allow for unbroken squats across with consistent set times.

Scaling option to finish near the target score:
3 Sets
10 Overhead Squats (95/65)
15 GHD Sit Up
10 Overhead Squats (95/65)
15 Toes to Bar
10 Overhead Squats (95/65)
-Rest 1:1 b/t sets