Strength

Back Squat

Performance: Every 2 minutes for 8 sets

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 90%
  • 3 x 5 @ 85%

Fitness:

  • 4 x 3-5 @ 21X1

Conditioning

On a continuously running clock, at 0:00 complete for time:

  • 21 Double Kettlebell Deadlifts (53/70)
  • 21 Box Jumps (20/24)
  • 15 Double Kettlebell Deadlifts
  • 15 Box Jumps
  • 9 Double Kettlebell Deadlifts
  • 9 Box Jumps

Rest until the clock reaches 8:00 and complete for time:

  • 21 Calorie Bike or Row
  • 21 Wall Balls (14/20)
  • 15 Calorie Bike or Row
  • 15 Wall Balls
  • 9 Calorie Bike or Row
  • 9 Wall Balls

There is a 6:00 time cap on each piece.