WOD
Strength
Back Squat: 60/3, 70/3, 80/3, 85/3, 90-95/3*3 sets
Conditioning
ARMAP in 24 min:
400M Run
10 Pushup
15 Squats
20 Situps
500M Row
10 Pushup
15 Squats
20 Situps
Extra
Push Press: 5 sets of 2 at 85% or more of 1RM
Power Jerk: 80/2 EMOM for 7 sets
2 min. banded ankle distraction e/side, then
30 alt pistols holding 15-25# plate