Strength:
Back Squats
5 reps at 65% of 90% of your max
5 reps at 75% of 90% of your max
5 reps at 85% of 90% of your max
Then....
5 x 10 at 45% of 90% of your max
WOD:
50 DUs
40 goblet squats (53/35)
30 sit ups
20 pull ups
100m run
20 pull ups
30 sit ups
40 goblet squats
50 DUs
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