Warmup: ROM, dynamic stretches, 500m row, 20 push ups, 10 clapping push ups, 25 squats
Strength: Back Squats
10 x 5 @ 85% 1RM, rest :60-:90 between sets
WOD: 3 rounds for time
500m row
10 pull ups
15 KB Sumo Deadlift High Pulls
20 Overhead lunges with 25# plate
Cooldown: 20 side twists on GHD with 10-14# ball
Roll out and stretch
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