Warm up:
Dynamic stretch
5 Tempo Squats
10 Back Squats w/ bar
2 sets
10 GHD Sit Ups
Kipping progression
Strength:
Pause Back Squats- 5 sets of 3
Prep: Pull Ups
WOD: for time
21-15-9
Back Squats (135/95)
Pull Ups
GHD Sit Ups
-bar taken from the floor