Oh hello legs!!!

Warm-up/Skill
3 sets max rep pull ups


Strength
Band Back Squats
8 Min of;
20 secs ME (max effort)
40 secs rest
[band strength should feel heavy, but still be able to have rapid squats]
+
Find 5 rep max on squat of your choice (i suggest the one that needs the most work)


WOD
For time;
30 Squats @ 95/75/65#
15 Push press @ 95/75/65#
800m run OR 1000m row
15 Push press @ 95/75/65#
30 Squats @ 95/75/65#
[ideally the bar should not be dropped until the run.  if the bar is dropped it must be taken from ground, not rack]