Lift: 15 min to establish 2rm Back squat
Into: 3sx4r (1 pause + 3 squats) 80-90%

Wod: 5rft
500m row (SpaaaarinT.)
Rest 60sec

Into :
7 rounds of Cindy as fast as possible
(5 min cap)

Core buy out:
Ring L-sit 5sx:10-:30sec