WOD

Mobility
Foam Roll: Pec Stretch, Lats, Tricep, Legs

Primer
Accumulate 1 minute dead-hang on the rig.
20sec Side Plank w/ Leg Lift
8 Dive Bomber Pushups
10 Alt Cossack Squats

Strength
Back Squat:
Warm-up to 50%, then 1 set of 20 reps UNBROKEN.
Do not go above 50% of 1RM. Lower the weight if needed.

(start of a strength squat cycle)

Conditioning
In Preparation for Memorial Day (Murph Challenge)
AMRAP in Teams of 2, alternating rounds, for 12 Minutes:
5 Pullups
10 Pushups
15 Air Squats

… then immediately into
1 Mile Run