A. Back squat wave load: (all based off heavy 3). In  between each set, perform 4 aquamans + 4 plank to pikes

Wave 1:

90% x3

95% x2

105% x1 

Wave 2:

95% x3

105% x2

110% x1 

B. EMOTM 4 min:

1 power clean + 3 push  jerks. Start with empty

bar and build to working weight for B3.

B2. 2:00 rest and transition

B3. EMOTM 8 min:

2 C+J + DU (rx: 25; challenge: 40) (challenge: 155/103; rx: 135/93; fx: 95/63)