Warm up
4 Rounds
5 Pull ups
10 push ups
10 squats

Strength
Back Squat emom
*you will have about 10 minutes to warm up to your emom weight
8 Minute emom
4 Back squats
*32 squats in 8 minutes is a lot of volume. Work between 60 and 70 percent. If you are feeling really go a little higher

Wod
4 Rounds for time
10 Toes to Bar
25 Doubles (rx) or 50 singles
16 Single DB hang clean and jerk (8 one arm then 8 the other arm) 70/50