Warm-up

Strength: Front Squat + Back Squat

Every 2min x 8min (4 sets)

3 Front Squats @70% immediately followed by 5 Back Squats

Complete 3 front squats, rack the barbell and immediately complete 6 back squats

Conditioning:

Do not drop the barbell off your back on the back squat. If you do, it’s a 15 burpee penalty at that time. Press it overhead, bring it to your waist, then drop from there.

10 Alternating Front Rack Reverse Lunges 115/75

30 Toes to Bar

20 Front Squats

20 Toes to Bar

30 Back Squats

10 Toes to Bar

OR

10 Alternating Front Rack Reverse Lunges 75/55

30 Hanging Knee Raises

20 Front Squats

20 Hanging Knee Raises

30 Back Squats

10 Hanging Knee Raises