Strength:
Back Squat
EMOM 5:00
5 reps @ 60% 1RM Back Squat
Pausing Back Squat
Every 2:00 x 3 Sets
5 reps with :03 pause in the bottom
Build as form allows
Conditioning:
For Time
21-15-9
Pull ups
15-12-9
Bar Facing Burpees
Time Cap 6:00
Rest 5:00
21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees
Time Cap 6:00