https://www.instagram.com/p/CwGrDgEgVG0/
Strength
Back squat waves- EMOM
3 reps @ 60%
2 reps @ 65%
1  rep @ 70%
rest 
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
rest
3 reps @70%
2 reps @ 75%
1 rep  @ 80%
 
 
 
WOD
"Skipper"
every 4:00 for 20:00 
200m run
20 KB swings 53/35
200m run
*record your splits*