You have two goals today. First, will be to focus on hitting the correct tempo and correct body position in the back squat strength portion. Today starts an 8 week strength cycle in the Back Squat and your intention should be to improve on your current 1RM. Your second goal today is to get all four rounds in under the time cap in the workout. In this triplet, you should be at 85% during the run and bike as your legs will get a rest during the strict pull ups. To get in under the hard cap today, your rounds will need to be under 4:00 so keep an eye on the clock.

STRENGTH

5×5 (30×1)
Back Squat @60-70% of 1RM

-Rest 2:00 b/t Sets-

WORKOUT

4 ROUNDS FOR TIME

200m Run 20/15 Cal Bike 12 Strict Pull-ups

-15:00 Hard Cap-