Warm Up
300m row
banded monster walks x 30 seconds each direction
banded lateral walks x 30 seconds each direction
600m row easy to increasing pace every 200m
banded squats x 30 seconds


Strength
"Frozen in the Bottom"
back squats with a 2 second pause
2 x 3reps @55%
2 x 3 reps @65%
1 x 3 reps @ 70%


WOD
"4 Square"
4 rounds for time
5 devil's press 50/35 35/20
3 wall walks
15 box jump overs 24/20"
3 wall walks
5 devil's press 50/35 35/20
Rest 1:00