Skill/Strength:
Every 2:30 for 3 Rounds
10 Back Squats
-Set 1 at 60%, 2&3 at 55%

Metcon:
For time
100/80 Row Calories
— then –
5 rounds
14 Toes to bar
7 Overhead Squats 165/115lbs (from the ground)
-20 min cap
-Scale OHS to go unbroken, but cry while doing it

Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side

Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
Bench Press pause on chest for 5 secs+3 Bench Press
-Start at 60% and add load based on feel