A. Weightlifting:
1) Back Squat – 15min to 20RM
Note:
Add approx 5-10lb to last week’s weight, but not enough to fail.
If you’re squat was not butt to ankles (read: MOST OF YOU), then do the same weight and get lower. Leave NO DOUBT that your depth is solid – NONE.
If you did not do this last week, then shoot for something in the 65-70% range to establish a benchmark 20RM.
DO NOT do sets of 20 during your warm-ups.
– Rest 1 Minute, then:

2) Front Squat f/ Max Reps @ load above
Note: This is to be done after exactly 1min rest of the 20RM above!

B. MWOD:
What stops your squat from being better?

C. WOD:
10min AMRAP –
20 Sit-Ups
10 Deadlifts (225/155)
100′ Broad Jump
RX+ will do GHD SU