Warm Up minute 6 minute emom- run 100m, 5 push ups

 

then 10-20 empty bar back squats with a 1 second pause at the bottom

Strength- Back squats
Heavy 3’s
(do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3

WOD
14 Minutes
1000 meter row buy in
THEN Amrap of
10 wall balls
25 doubles
3 bar muscle ups (sub 5 pull ups, 5 chest to bar pull ups, or 7 ring rows)