Take the 1RM from last week and load 75-80% on the bar for 3 sets of 5 reps (same weight across all sets). Make sure you are getting as low as you can (ass to grass) in those squats!
Conditioning is a benchmark called “Karen” – hopefully a 20# or 14# wall ball feels light after those squats! Elite CrossFitters can do “Karen” in about 5 minutes, but most of us will be in the 8-15 minute range. This benchmark takes as much mental fortitude as physical endurance.
3×5 @ 75-80% of your 1RM*
150 wall balls, 20/14#