Back Squats        then pick a wod 1 or 2 

2 × 4 @75-80%

2 × 3 @65-70%

3 × 1 @90%

WOD 1

10 Minute ascending ladder:    2 reps every round.

2 power cleans (95/65 lb)

2 pushups

2 thrusters

WOD 2

 Every 3 minutes for 3 rounds:

5 Pull Ups

10 db GTOH (35-45 lb/25-30lb)

15 Jumping Lunges

200m Run

Finisher SPRINT 

5 rounds of

10 O/H squats (95/65/45/35)

10 wall balls