Strength
Fitness: 3 x 8-10 Back Squats @ 20X1 (build over 3 sets)
Performance: 1 x 20 Back Squats @60%
Conditioning
At 0:00:
- 40 Thrusters (45/33)
- 20 Burpees-over-the-Bar
At 6:00:
- 30 Thrusters
- 30 Pull Ups
At 12:00:
- 60 Wall Balls (20/14)
Mobility
2 minutes per side, wall hip internal rotation