Warm up:
5min amrap: 5 scap pull ups, 10 PVC thrusters, 20skips
Movement prep: mobility and Barbell prep
Strength: e3mom x 15mins
Back squat: 5rm for the day. Try increase starting and finishing weight from last week
WOD
21-15-9
deadlift
box jump
knee raise/ttb
40/25
60/45
100/70
