2-7

Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%

Take 90 % of your 1rm then add 20 pounds, then take 65,75, & 85% of that number.

WOD
Competitor
4 rounds
AMRAP 3 minutes
12 wallballs 20/14
4 clean and jerks 155/105
Rest 1 minute

Fitness
4 rounds
AMRAP 3 minutes
12 wallballs 20/14
4 clean and jerks 135/95
Rest 1 minute

Lifestyle
4 rounds
AMRAP 3 minutes
12 wallballs 14/10
4 clean and jerks 95/65
Rest 1 minute