Lift: squat pull-up 10 min emom
10 back squats @ 50% (perfect form)
5 pull-ups – butterfly focus (kip catch kip)
(strict or weighted opt)

Wod: 12 min to complete 6 rounds of:
Deadlifts x 6
Bar over burpee x 8
Assault bike x 10/7
With Remaining time:
ME PC + j 135/95

Core buy out
Heavy suit case March 3sx20 steps each side