Rule #1 Chase Intensity (weight per wod/time not weight per rep)

Strength

Back Squat 5x1 @ 90%

Performance Metcon

Open WOD 13.2 (10 min Amrap)

5 Shoulder 2 OH 115/75

10 Deadlift 115/75

15 Box Jumps/step ups 24/20

Fitness Metcon

(10 min Amrap)

5 Shoulder to overhead 95/65

10 Deadlifts 95/65

15 Box jumps/step ups 24/20