Warm-up

Strength:

Every 2min x 10min (5 sets):

Back Squat 6×65, 4×70, 3×75, 2×80, 4-6×75%

Conditioning: Choose one of the 3 following options:

On a 15min Clock:

50 Bar Facing Burpees

50 Wall Balls 20/14 to 10/9ft

800m Run (2x400m)

Max Reps Hang Squat Cleans in Remaining Time 185/125

On a 15min Clock:

40 Bar Facing Burpees

40 Wall Balls 20/14 to 10/9ft

800m Run (2x400m)

Max Reps Hang Squat Cleans in Remaining Time 135/95

As Many Rounds and Reps as Possible in 15min of:

20 Bar Facing Burpees

200m Run

20 Wall Balls 20/14 to 10/9ft

200m Run

20 Hang Squat Cleans 45/35