Strength:
High Bar Back Squat TEMPO 5 x 3 @ 75%1RM
* Rest 60 Minutes Between Working Sets
** Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning:
For Time:
20 Wall Balls (20/14)
40 Pull-Ups
20 Wall Balls (20/14)
40 Box Jumps (24/20)
20 Wall Balls (20/14)
40 Ring Dips
20 Wall Balls (20/14)
40 Kettle Bell Swings (53/35)
20 Wall Balls (20/14)
* Strict 20 Minute Time Cap