Warm up
2 Rounds
10 empty bar back squats
200 m run
When finished go right to your bar and start building up if you are maxing out.

Strength
build up to a 1 rep max back squat 25 minutes
*if you don’t feel like maxing out do 5×5 and we will help you pick your percentage weight for the wod

Wod:
Weight TODAY IS A PERCENTAGE OF YOUR BACK SQUAT, if you are comfortable taking this off the floor. take it off the floor, otherwise you a rack
4 rounds for time of:
20/15 Bike Calories or 20 row cals
7 back squats , 55% 1RM
Dumbbell Farmers Carry, 50/35 lbs, 50 m