Outdoor WOD

A) 12 minute EMOM:
1) 10-12 weighted barbell bent over rows
2) 15-20 banded lat pull downs
3) 30 second hollow hold

B) 5 rounds
Go every 5 minutes
Building lap run or 400m run + 15 overhead squats
Rx: (95/65lb) Rx+: 115/75lb or 135/95lb
*Strive to do overhead squats in an unbroken set.

Home WOD

A) 12 minute EMOM:
1) 8-10/side db bent over rows
2) 10 db lat pullovers
3) 30 second hollow hold

B) 5 rounds.
Go every 5 minutes.
400m run + 8-9/side db overhead squats