250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on Back Squats - staring with empty bar
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Lift: Back Squat - 8 x 3 Reps @ 70% - EMOM
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WOD: E5Ms x 4 Sets
Row for Cal - 20/15 (H), 25/20 (F), 30/25 (S)
20 DLs - 95/65 (H), 155/95 (F), 225/155 (S)
10 Sandbag Clean - 35/25 L1, 45/35 L2, 65/45 L3
*rest whatever time is left on the 5 Min Clock
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts