1. Warm up and then do 1 working set of 7/13 squats @60% of 1RM Front Squat. This means do 7 front squat immediately followed by 13 HBBS at the same weight. If you have started with us since we completed our last squat cycle you can use this day to establish a 1 rep max front squat.

2. Run 5k

****this is day one of our new squat cycle. If you do not have a front squat max you need to come establish it today but if you have one from our last cycle then you will be using it. We will be squatting on Mondays and Fridays for the next 8 weeks. We will also have a Deadlift and shoulder press cycle going simultaneously on Tuesday and Thursday as BONUS work. You can choose to work on these after WOD. Coaches will allow 10-15 min after WOD for you to complete this work but you will need to get on it.