Wednesday

Group warm up
Line drills

Strength
After an empty bar warm up
Back squats
5x5 @75%

Then
5 second pausing back squat
2x5 @40%
***full 5 second count (no quick counting)

Athletes choice!

Metcon 1
12 min cap
75 pull ups
On every drop - perform 5 burpees.

Or

Metcon 2
12 min EMOM
Odd minutes - 10 pull ups
Even minutes - 10 hspus