Leading into our overhead squat cycle, lets take a day and practice the move. Build up to a heavy 3 rep set, only counting reps with perfect form and full depth.

For our met-con let’s hit a lower skill, triplet. These movements should be pretty seamless allowing you to go fast and hard for the full 10 minutes!

For scoring count the last set as your “rounds” and anything extra as reps. For example if you finish 12,12 and 12, that would be 12 rounds, then get 10 of the first movement in the round of 14 you score would be 12 + 10.

Strength

Overhead Squat
3,3,3

Conditioning

AMRAP in 10 minutes

2 Kettlebell Swings (53/35)
2 Overhead Plate Lunges (45/25)
2 V-ups
4,4,4
6,6,6
etc