-Warm Up-


2 rounds


10 Samson lunges

5 single arm presses

15 banded step overs

5 scapular pull ups

5 barbell back squats



-Strength-


Back Squat


10 sets of 3 reps @ 84%


Rest 1:30-2:00 between sets



-WOD-


AGOQ #4


8 minute cap


45 thrusters

45 toes to bar

45 cleans

45 C2b pull-ups


95/65