SWOD

Back Squat
5 reps @ 30-35%
5 reps @ 45-50%
7 reps @ 65%
8 reps @ 65%
9 reps @ 65%

Note: Perform 5 DB/KB RDL’s after each set (start @ 15% of Squat max) and increase each set.

– rest 2-3 minutes between sets –

WOD

21-15-9-6-3 for time of (9 min cap):
Wall Ball Shots (20/14)
Toes-to-Bar