WARM UP:

400m run

3 rounds
15 air squats
12 pvc pass thru
10 push ups

SKILL:

Back Squats

Build to a heavy single then:

3 X :45 ME reps (65%)

rest 2:00 between each set

(18:00)

WOD:

10 min AMRAP

20 (alt) Goblet KB Lunges
15 KBS (24/16)
10 Burpees