7 Minutes Slow Amrap
5 pull ups
10 push ups
15 squats
5 cals on machine that you are using for the wod

Strength
Coach will set clock and you will have 5 minutes to warm up to your first set of squats that will be at 60 percent
EMOM 10 Minutes
2 Pause Back Squats AHAP
Start around 60% and add weight each round. Pause for a full 1-second at the bottom.

Wod
4 Rounds
10 Push ups
15 Toes to Bar
14/10 cals ski or row