Strength

Back Squats Based on 5 RM
On the 0:00- 9@ 78%
On the 2:00- 7@ 85%
On the 4:00- 5@ 92%
On the 6:00- 3@ 97%
On the 8:00- 1@ 102%
On the 9:00- 1@ 104%
On the 10:00- 1@ 106-107%
On the 11:00- 1@ 106-107%
On the 12:00- 1@ 106-107%
On the 13:00- 1@ 106-107%
On the 14:00- 1@ 106-107%

Conditioning

“Black and Tan” for Time
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees
30/21 Cal Row
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees
30/21 Cal Row
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees