SS1: 5×5 Pendlay Row

(Like a Barbell bent over row but the bar comes from the ground every rep)

 

SS2: Back Squat based off 90%+20lbs

1×[email protected]%, 1×[email protected]%, 1×[email protected]%

*Maintain as much bar speed as possible

 

WOD: For Time:

50 Pull ups

50 Push ups

50 Sit ups

50 KBS 55/35 ADV: 70/55

50 Wallballs 20/14

50 Box Jumps 24/20