Warm up: 5min amrap: PVC complex:10reps: RDL-front squat-push press-back squat-oh squat-sotts press
Strength:
E3mom x 15mins
Back squat: heavy 8 reps for the day
WOD
EMOM x 18mins:
min 1: 12 pull ups(c2b/ring row)
min 2: 12 front squat 40/25
min 3: 30 sec Max cals
Score is total cals
