Strength

Pause Overhead Squat :10 Pause at bottom
5 sets of 1
Set 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4&5 build to heavy

Conditioning

“Double Jointed” AMRAP 16
15 OHS (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders