SWOD

Establish a 4 RM back squat for the day. Then perform drop sets of 2-4 reps at 85-90% and 80-85% of the 4RM. 

Every 2:00 perform 1 set:
Set 1 – 2 reps
Set 2 – 2 reps
Set 3 – 1 reps
Set 4 – 1 reps
Set 5 – 4 reps
-into a drop set every 3:00-
Set 6 – 2-4 reps @ 85-90% of 4RM
Set 7 – 2-4 reps @ 80-85% of 4RM

WOD

Teams of 2
5 rounds
300ft Sandbag Front Rack carry (140/90) 
30 Toes to Bar

* Sandbag carry split however
* Toes to bar completed simultaneously until 30 reps are completed, split anyhow
* Target time: 10 minutes
* Time cap: 15 minutes