Warm-up

Strength:

Every 2min x 14min (7 sets):

Back Squat 6×65, 4×75, 2×80, 2×85, 1×90%, 1×95%, 5×65%

Conditioning:

Please do not drop the barbell off your back for the back squats. Press it overhead then control it to the ground in front of you. If you dump off your back, you must stop and do 10 burpees before continuing. The squats are light and should be done in big sets. Make sure you are getting full depth AND standing each rep to full extension. Time Cap 15min

50 Toes to Bar

40 Back Squats 115/75

30 Chest to Bar Pull-ups

20 Front Squats

10 Bar Muscle-ups

Or

50 Hanging Knee Raises

40 Back Squats 75/55

30 Pull-ups

20 Front Squats

10 Jumping Chest to Bar Pull-ups