Warm up
250M row
50 D/U
10 Toe grab and raise
10 Drop squats from the toes and hold the bottom for 5 sec each
5 inch worms
10 WIDE stance squat with 7 sec hold at the bottom

Deload week
Back squat using 90% of your 1RM + 10lb = 285
Empty bar squat x 10 3 sec down hold for 2 and explode up.
135lbs x 5
135lbs x 5
135lbs x 5

WOD
15 min EMOM (every minute on the minute)
Even 3 squats @ 95lbs
Odd 5 burpees