training of the Day
A.) Back Squat
Find your 10 rep max.
you have 20 minutes to establish. think 75-80% of 1RM
then

B.) 3 Rounds for time of…
10 Dead lift (60% 1RM)
20 push ups
30 weight plate ground to overhead (45/25)
40 air squats

Competitor supplement

5 rounds of…

4 strict pull ups, 5 kipping, 6 butterfly

Complete all 15 repetitions without dismounting.  Rest as needed between rounds.

AND….

Run 1k