Back Squat

3 x 6 back squat
– tempo 3sec down
– leave 2 reps in the tank
– rest 3-4 min btw sets

Metcon

10 devils press 45/25lbs
80m farmers walk
20 front squat
80m farmers walk
30 shoulder to overhead
80m farmers walk
40 alternating db snatch
80m farmers walk
50 deadlift
80m farmers walk

tc 20min

advanced can do farmer walks with heavier dumbbells