Strength:
Back Squat
10 MIN EMOM
2 Back Squats (either work up in weight to heavy set of 2 or stick to one challenging weight the whole time- aprox. 80% of 1rm)
WOD:
15 MIN AMRAP
20/17/14 Cal Row
15 Front Squats 115/75/65
10 Strict Pull-ups
5 HSPU