Back Squat for load: 5×5 at 80% 1RM
Notes that this weight should feel challenging but not too heavy at 5 reps. Good movement is priority
WOD 2= 20 min EMOM (or as much as possible in remaining time)
Minute 1- 4 Strict Chest to Ring Pull-ups (add weight as you progress according to ability)
Minute 2- 40sec weighted plank hold (place plate on back)
Minute 3- 40sec weighted wall sit (put a plate in your lap)
Minute 4- 40sec D-ball hug
*you pick weight, all movements need to be performed with quality