Strength

Back Squat

Take 15 mins to build to a heavy double

Conditioning

For Time:
21 Thruster
21 Burpee Pullups
15 Thrusters
15 Burpee Pull ups
9 Thrusters
9 Burpee Pull ups

Time Cap: 12 min

Notes

Thruster weight should be something you can hold onto for 2-3 sets for the 21, 1-2 for the 15, and trying for unbroken on the 9. For the burpee pull-up, you can jump right from the jump into the pullup, or jump into a kip swing for a kipping pullup. Scale to a jumping pullup from a box, or a superset of burpees and ring rows if needed.