Take 20 minutes in the beginning of class to establish a 1RM overhead squat. Check out the second event from the 2014 CF Games to see some amazing OHS numbers. The metcon consists of intervals – go all out on the row and air squats and record your fastest time and note your slowest time in comments.

Strength

1RM Overhead Squat

Conditioning

5 rounds, rest about 2 minutes between efforts:
100m row
15 air squats