MONDAY

STRENGTH
Front squat
(OT3:00 x 7sets)
S1: 2 reps @70%
S2: 2 reps @80%
S3: 1 rep @85%
S4: 1 rep @92%
S5: 1 rep @97%
S6: 1 rep @102%
S7: 1 rep @104% if needed

WOD
(AFAP)
1000 meter row
100 walking lunges
50 pullups

OPTIONAL DAILY EXTRA WORK
(EMOM x 10)
3 block deadlifts @45%
*add weight each set until cant. Then work back down until time is up is up.
*use two black 45s to raise up your deadlifts