SKILL
Back Squat wave

then
5 @75%
1@80%
5 @75%
1@85%
5 @75%
1@90%
or 5 x 5 at a challenging weight
(w/20” armbar between sets)

WOD
A lesson in intensity

Set the rower for intervals distance.
250m with 60” rest

Go for 5 rounds, score is total distance