Strength
Back Squat
Performance:
- Establish a 5 rep max
Fitness:
- 4 x 1-3 @ 30X1
Conditioning
Every minute, on the minute, for 21:00:
- Minute 1: 5 Burpees + 10 Wall Balls (14/20)
- Minute 2: 5 Burpees + 10 Toes to Bar
- Minute 3: 30 Double Unders + 3-5 Strict Pull Ups
*You may substitute 2-3 muscle ups for the 3-5 strict pull ups on the condition that your technique looks good.*