Strength

Back Squat

2-2-2-2-2-max effort @75%

5 heavy KB swings between sets

Linear Progression:

Squat 3 x 5 (+2.5kg)
Press 3 x 5 (+2.5kg)

WOD

90 sec max rep barbell step-ups 40/30kg
30 sec rest
90sec max Cal row
30 sec rest

3 rounds for reps

20"" box for men
16"" box for women

Afterparty

3 banded Squats 50% 1RM
6 depth jumps

5 sets

1min rest between sets