Strength
Back squat – speed
EMOM x 12
2 speed back squats @60%
Conditioning
4:00 min AMRAP
12/10 cal ski
4 BMU
12/10 cal ski
10 ALT pistol squat
Rest 1:00
x 3 ( re-start each AMRAP )
Extra
3-6 rounds
1 smooth distance HSW
rest as needed
10 single DB OHWL @easy weight
