Strength

F Squats 7x on the 2:00s (based off 1RM)
On the 0:00 – 3@ 80%
On the 2:00 – 1@ 86%
On the 4:00 – 3@ 80%
On the 6:00 – 1@ 89%
On the 8:00 – 3@ 80%
On the 10:00 – 1@ 92%
On the 12:00 – 12@ 66%

Conditioning

“Power Wash” 2x on the 10:00s
1000/800m Row
30 Alt DB Snatch (50/35)
50 Wall Balls (20/14)