Strength
Back squat – speed
EMOM x 12
2 speed back squats @60%
Conditioning
AMRAP 2:30
9 HSPU / DB push press
12 bar facing burpee
12 front rack lunges 50/35kg
Rest 2:30
x 3-5
*Restart each AMRAP
Extra :
1 smooth set of ring MU or MU practice
x 3-6 sets
