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1A. Front Squat + Back Squat
Front Squat 60% x 5 + 5 Back Squats
Front Squat 65% x 5 + 5 Back Squats
Front Squat 70% x 5 + 5 Back Squats
Front Squat 70% x 5 + 5 Back Squats
1B. Farmers carry
100 meters x 4 sets

Weight choices and modifications:
Squat – if the percentage seems a bit too heavy lower the load a bit
Carry – 70/53, 53/35-45, 35-45/25-35

How this WOD is done:
Complete the front squats, rack the weight. Immediately un-rack the bar in a back rack position and complete the back squats. Complete the farmers carry, then rest 2-3 min.(depending on how hard the set was) Do the same for the next three rounds. You may go above 70% if you feel good.

Airdyne
:30 sec for cals@max effort
rest 2 min x 5