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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