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A. Back Squat – 5rm; 3 sec pause on the first two reps, start around 70% or go up 5# from last week. Complete your 5 rm, drop by 5% and complete 5 more, drop by 5% again and complete 5 more.
B. Wod Choices:
“Alpha”
EMOM 18
Even – Row :30 sec for distance
Odd – 3-7 HSPU

“Bravo”
EMOM 18
Even – Row :30 sec for distance
Odd – 2-3 wall climbs

If anything needs to be scaled the coach can help you 🙂