For strength, do at least 3 heavy sets of 3 back squats. As we preach, back squats are good for the soul. Then, for conditioning, you’ll do 5 mini-AMRAPs. If you’ve done “Chief” then you know the format, except we are going with 2 minute rounds. Keep track of where you left off, so you can start there on the next round. Your score will be a single number of total rounds completed.
3, 3, 3
5 rounds, each round is 2 minutes of work, 1 minute of rest:
20 air squats
15 sit ups
10 push ups