SWOD

Back Squat:
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

*12 minutes

WOD

5 Rounds
12 Ab-Mat Situps
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)

* Target time: 11-13 minutes
* Time cap: 16 minutes