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From Youtube

Monday 10/17/16

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TIME TO MAX!!

Strength
Find 1RM Back Squat
If you are within 3 months of membership change to 5RM with best range of motion with good form.

Here is a quick 1RM calculator if your interested in what your estimates are.
http://www.ivannikolov.com/calculators/rep-max-calculator/

METCON:
20 Min AMRAP
50 Bench Dips
20 Box Jumps
50 Jump Squats
20 GHD Situps (scale: weighted situps or strict sitiups)