Strength
Back squat
1×1 @90%
5×3 @80-90%
Rest 2-3 mins between sets
Conditioning
12 min AMRAP
36/28 cal bike
24 lateral burpee over the bar
12 ring MU or highest level of pulling gymnastics skill
Extra
1 smooth set of HSPU or practice
Rest as needed
x 3-6 sets
