Warm up
Row 750
40 Airsquats
Grab an empty bar
10 squats with an empty bar. sit in the bottom position for 5 seconds core tight, back tight, no slouching, coaches are going to fix your bottom positions.

Strength
Back Squats
8,8,6,6,4,4+
work from 70 percent to about 85… last set is as many reps as possible.. USE SPOTTERS!

Wod
30-20-10
Deadlifts 185/135
Pistols (air squat, just double the numbers)
Hand Release Push ups