FSQ – Heavy single with the following pause: 5sec in bottom, 12sec at top

Then, 3×3 @85% with the same pause

Then,

For time

21, 15, 9, 6

Box Jump Over (24/20)

Push-up

Strength WOD

1-Arm DB Strict Press – 4x8R/8L (by feel)

1-Arm DB Row – 4x8R/8L (by feel)

50 Banded Face Pulls

50 Banded Pull Downs

“A lie can travel half way around the world while the truth is putting on its shoes.” -Charles Spurgeon