Strength – back squat – warm-up to 60% of 1 rep max and then complete 5 x 5 at the same weight with a 3 count pause at the bottom of the squat
WOD
3 RFT
20 – Box Jumps – 20/24”
20 – Pull-up
20 – lunge steps – 95/65# – bar can be on your back – each leg is 1
20 min cap
