Warmup: ROM, dynamic stretches, 10 lunge with twists, 500m row, 20 Goblet squats, 500m row, 20 banded good mornings
Strength: Back Squat
10 x 1-3 @ 90% Focus on depth and form. Try for 3 with good form, if it’s heavy, then just do single or double sets.
WOD: For time with a 30′ time cap:
then 10 rounds:
6 OH squats (45-65/75-95#)
Cooldown: Mobilize shoulders with bands, pigeon stretch, roll out