Warm-up

Strength:

Tempo Back Squat @32X1

3×60, 2×65, 2×70, 1×75, 1×75-80%

Followed by one set of Back Squat x 3 reps @80-85% with No Tempo

Conditioning:

4 sets for total time

200m Run

15 Front Squats 75/55 (45/35)

100m Run

5 Burpee Bar Muscle-ups (Burpees to Target)

Rest 60sec