The Open is over. Back to regular programming. More time on the pull up bars and more time Squatting, Deadlifting, and pressing!

Warm Up-
5 Minutes of slow bike or row-
20 Air Squats
20 Overhead Squats with a PVC

Strength
Grab a bar- Find a squat rack- Pair up with someone you can squat with
10×2 empty bar back squats
Back Squat
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod
3 Rounds for time
30 Wall Balls
30 Double Unders
THEN
Immediately into 1000m Row OR  60/50 cal bike OR 800m run)