9.22.25 WOD.

2min row/bike
3 Rounds at a Warm-Up Pace
10 Jump Squats
10 Push-Ups
10 V-Ups

Then…
Back Squat
Primer:
3 x 5 Reps
Build to Opening Weight for Following Sets
Every 3:00 for 9:00
10 Pause Back Squats
*1 – 2 second pause, no bouncing out of the bottom.
Load Goal: 65-70% of 1RM

Then…
For Time:

15-12-9-6
Cal Row
Shoulder to Overhead 115/75- 135/95

immediately into…

6-9-12-15
Pull Up
Front Squat
-17min cap