STRENGTH/SKILL

3 Rounds:
- build up first
[it will be more than just the 3 sets to build up to start the back squat endurance piece]

A1. Back Squat Endurance
 
Set 1: 5 reps
Set 2: 5 reps
Set 3: AMRAP

- Build up to 75% of your current 1RM Back Squat
perform 5 reps, then 5 reps, then an AMRAP
at the end

F: 10-10-10 @30x1 tempo [build up first]

P/S: as rx

A2. Prone Row x8

F: 8 reps; 2DB; 30x1 tempo

P: 8 reps; 30x1 tempo

S: 8 reps; 21x1 tempo [squeeze at top]

WOD

"Bright Nights"

21-15-9 reps for time

OHS
Pull Up

F: Empty Bar OHS or KB Front Squat + 
Jumping Pull Up; 30-20-10 reps

P: 95/65# + Pull Ups

S: 115/75# + CtB Pull Ups