STRENGTH

Tempo Back Squat + Back Squat: 5-5-4-4-4
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat, starting at 65% and building

CONDITIONING

Caribbean Sea (time cap 8:00)
For Time:
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)

AT 10:00, THEN…
4 sets:
90 second AMRAP
60 Double Unders
Max effort weighted Box Step Ups (70/50) [one dumbbell]