This will be a rough & heavy day

Warm-up
mobilize you legs A LOT...
get those hips loose...


sWOD
Back squat
Novice---
5 x 5


Advanced---
Find a 5 rep max



WOD
EMOTM 16 Minutes
Alternating between minutes
Min a = 3 Power cleans @185/105
Min b = 20 air squats


EC
400m run
rest 3 minutes
400m run

If your 2nd run is more than 10 seconds off of your first, your penalty is 29 burpees.