Strength

Back Squats
4 x 4 Across + 1 AMRAP set
Start at 70% of 1RM Back Squat
5-10lb increase each week

Follow each set with:
10 Snow Angels

WOD

16min EMOM
1min: Assault Bike
1min: Dumbbell Power Cleans 50/35
1min: Wallballs 20/14
1min: Rest

Start at any station, everyone rests at the same time.

Comp HW

9-7-5
Ring Muscle-up
Squat Snatch 135/95

Comment

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