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Warm Up 

Couch

3x

10 squat to knee transitions

10 frog jumps

Strength 

15 min. to build to heavy back squat  

10 @ 30%

6 @ 50%

4 @ 70%

2 @ 80%

1@? 1@....

WOD 

20 min. EMOM

Odd: 5 reps @ 60% of heavy back squat 

Even: 15 sec. max effort on a machine

Post 

Bonus