1-3

Back squat
3 @ 70%
3 @ 80%
3+ @ 90%

Use 90% of your max for the above percentages. The last set is max effort.

WOD
Interval training
Competitor/Fitness

40 db snatches 50/35
30 box jumps 24/20
150 DUs
-8 min time cap

Rest 2 minutes

30 box jumps 24/20
40 db snatches 50/35
150 DUs
-8 min time cap

Rest 2 minutes

150 DUs
30 box jumps 24/20
40 db snatches 50/35
-8 min time cap

Lifestyle 35/20 for the DB, step ups, and 150 singles

SugarWOD score can be total time, log your 3 individual rounds in notes. If you cannot complete work in 8 minutes then log reps completed.