WOD:

1) Back Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 3 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

@ 14:00 – 1 Reps

@ 16:00 – 1 Reps

Warm-up as needed. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest.

2) 12 minute AMRAP:

1 mile Run

Max D-Ball Over Shoulder 70/50

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE