Strength

(not for time)

Back Squat (BW / 3/4 BW) + Push-ups

Set 1 – 5 + 10

Set 2 – 6 + 10

Set 3 – 7 + 10

Set 4 – 8 + 10

Set 5 – 9 + 10

Set 6 – 10 + 10

*super set these movements resting as needed between each.  Complete all sets in a 20 minute window scaling push-ups to a reasonable number or adding weight to push-ups if necessary.

Conditioning

5 Rounds For Time (Cap 18)

15 Wall Ball Shots (20/14)

15 Hang Power Cleans (95/65)

15 Sit-ups