For Strength today, build up to a heavy 5 rep back squat. If you’re feeling good, go for a max! If not, do work and hit sets with increasing weight focusing on form. Conditioning is a 12 minute AMRAP of rotating stations. You’ll have :45 at each station each round to accumulate as many reps as possible. After :45 seconds, you’ll have :15 seconds to rotate and prepare for the next movement. You’re only rest will be the rest you build in for yoursellf and your fifteen seconds of rotating. Shoulder to overhead weight should be light and you should be easily able to do sets of 10 unbroken. Your score will be the total number of reps over the entire 4 rounds (12 min).

Strength

Back Squat

5,5,5,5

Conditioning

12 Minute Rotating AMRAP
Burpee Pull-ups
Calorie Row
Shoulder to Overhead (95/65)