MOB: Full body
WU: 200m run. Find your squat weight.

For Time:
20 Back Squats @ 50% 1rm
2 Mile Run
20 Back Squats@ 50% arm

Barbell shall be taken from the ground.

Option 1: 40%
Option 2: Weight of choice
Option 3: Weight of choice. 1.5 mile run/walk or 3200m row.

PWMOB: Full body