12-27

Sojourn test
Find a max or near max goblet squat for 10-15 reps

Wendler Back Squat
65% x 5
75% x 5
85% x 5+ (max effort set)

*use 90% of your max for the above percentages.
**you can also choose front squats instead but stick with them for the whole 9 week Cycle if that’s what you choose

WOD

EMOM 15
Minute 1: Max wallballs 20/14
Minute 2: max cal row or bike
Minute 3: rest