Warm up
10 deck squats
5 four part squats
20 cossack squats
2 rounds
5 minute squat test
Strength
12 minutes work to a ‘heavy’ 8 rep back squat from floor
Wod
30 back squats
30 pull ups
30 push jerk
30 front squats
30 pull ups
30 push press
30 ohs
30 pull ups
30 strict press
Strength 185
Workout 24:16
115/95/75 (BOR in place of PU)