Strength
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.
GP WOD:
EMOM 15 (alternating)
6 Box jump 30/24″
12 Abmat sit-up
18 Ball slam 40/20#
Open WOD:
EMOM 15 (alternating)
6 Box jump 36/30″
12 GHD
18 Ball slam 50/30#