if you worked on the box squat last week w/out weight, put some weight on for this week.
Skill: dl 5×1 ( max)
WOD: fast 3 rds
5 pull ups
10 shoot throughs
15 ghd su
rest 3 minutes
Challenge: stretch for 10 minutes. FOR REAL!!
note: if you are on the affiliate team do not max your dl today, instead do 8 sets of 2 at 60% with adequate rest between sets30-60 sec. and do part 2 as said.