Strength
Back squat speed test
AMRAP 20 sec x 3
Back squat @80%
Rest 2:30
B) Seated strict press
5 @55%
5 @65%
Big set @75%
Conditioning
For time:
3 Rounds
6 Ring MU / 12 Chest to bar PU
300/250m Row/Ski
9 Shoulder to overhead @75% of 1RM C+J
