For proper depth in the back squat, the crease of the hip must go below the knee. This diagram illustrates proper depth. Most people judge "parallel" when the upper leg is parallel to the ground. This is not full range of motion and will set you up for strength imbalances and injury.
Back Squat 3x5
5 Rounds for time of:
- 4 Handstand Push Ups
- 8 Ground to overhead (135/95)
- 12 Burpees
For the SWOD, remember these are three sets of 5 reps at the SAME WEIGHT. After a good warm up, start working your way up with progressively heavier weights until you find your work set weight. Trainers will assist you with finding the appropriate weights.
For the metcon, if you have to substitute for HSPU's do pike push ups as high as possible. Ground to overhead means anyway possible. Power clean to press, clean to jerk, deadlift, to reverse curl, to press: however you can get the bar off the floor and over your head. Burpees are full 6-count burpees with a maximal effort jump on each rep.
Post weights and times to the comments sections. bc