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