PK

Warmup

400m row or run
20 back ext
20 sit ups

15 squats

10 pass throughs

10 push ups

5 pull ups

5 toes to bar

2 Turkish getup

2 min Squat hold

Strength

Squat Week 4

WOD

PK

5 rounds for time of:

10 back squats (heavy)

10 deadlifts (heavier)

400-meter run

2 minutes rest