Warm Up
Pass throughs
400m row while
3x:
20 mountain climbers
10 push ups
10 jumping squats
Strength
Back squats
3-3-3-3-3 heavy as possible
then
Front squats
3-3-3-3-3 using appx. 70% of back squat weight
WOD
8 min EMOM
Pushups
Stop every min. for 5 deadlifts 185/115
Post
50 knee to elbow in plank
50 russian twists, weight optional
Mobility ball on back/shoulders