Warm Up: 2 rounds
200M run + 20 plate hops + 20 banded good mornings + 10 banded steps + 10 pass through w/pvc + 10 oh squats
Strength: Back Squats ( 65%-70%)
7×3 Pausing back squat( 2 sec pause)
WOD: For time
Run 1200M + 50 air squats + 30 pull ups
Ex Credit: 3 rounds
10 DB rear delt fly + 10 cossack squats(a/side) + 10 L/R Turkish sit up