Strength / Skillwork

Back Squat
3-3-3-3-3-1-1-1-1-1
40-50-60-70-80% @ 3 reps
90-92-95-97-100% @ 1 rep

WOD

Lunge 3 Indoor laps
EMOTM stop to do Push-ups

Rx+: Carry a 25/15# plate for all the lunges, 8 push-ups on the beep
Rx: No weight, 6 push-ups on the beep