WU: 1 round
20 BW lunges
20 Supermans
5 pause squats (10 secs w/barbell)
 
 
Strength: Back Squat singles
EMOM 10 @ 75% of 1RM
 
Cond: 5RFT (Time Cap 15 mins)
10 BB OH Lunges 95/65
15 Wallballs 20/14
S- scale as needed