Skill:
21 back squats in as few sets as possible. Use 80% of 1rm and up to 25 additional pounds
Wod:
4 rounds
:40/1 min row
:40/1 min wallball
:40/1 min ring row
:40/1 min KB swing 70/53
1 min REST
:40/1min means work for first :40 sec of each minute. Basically :40 work then :20 to rest and transition.