8am-10am: Open Gym
10am: Group WOD

For Time:
40/35 Cal Bike
20 Back Squat (225/155)
20/17 Cal Bike
10 Back Squat (225/155)
Goal: Sub 10 min

The bike should be a fast pace on this but something you can get to work with on the barbell right away. Loading on the bar is something you should be able to get 20 reps in a row with when you are fresh. Take the bar from a rack on this workout. Breaking things up a bit may be a smart play even if you can do them unbroken. Push on the last round and try to keep the same pace on the bike as the first effort if not a touch faster. Adjust loading as needed to maintain the stimulus.

Post Work
5 minute easy bike/walk
Couch Stretch 2 min/side
Pigeon Stretch 2 min/side