Warm Up
2 Rounds
10 Burpee pull-ups
10 Barbell back squats
10 Barbell OHS
10 Barbell rollouts
10 minutes of stretching
Strength
High Bar Back Squat w/ chains (2 sets/1 set)
2-2-2-2-2
*Between sets complete as many strict Toes to Bar or straight leg lifts as possible*
WOD
7 minutes to Establish a 3RM Overhead Squat from the floor
Rest 5 minutes
30 Burpee-Muscle-ups
7 min cap
Open- 30 Burpee C2Bar pull-ups