WOD

Warm Up:

With a barbell

5 back squats

5 front squats 

5 overhead squats

5 push press 

5 behind the head press

5 hang cleans

Strength:

HIGH BAR BACK SQUAT

Find a 3 rep max 

EMOM for 12 minutes

Odds: 3 fronts squat (heavy weight)

Evens: 5 strict pull-ups 

Accessory work:

Bent over rows 

3x8 (go heavy use straps)

Good mornings

5x5

Conditioning

50-40-30-20-10

Double Unders 

Sit ups