CrossFit

SKILLZ
Back Squat
4×6

Set 1: Light-Moderate, 50-60%
Set 2: Moderate-heavy
Set 3: AHAP (should be in the neighborhood of 75-85%)
Set 4: Moderate Weight (AKA end on a good looking set)

Stimulus: Heavy
Rest: As Needed

WOD
AMRAP 4 Minutes
600/550m Row
Max Lateral Burpees over Rower in remaining time

Feel: Gas
Pacing: Reach