For time and intensity’s sake, do NOT work up to a 5 rep max on the back squat – just find a heavy 5 rep. For the metcon, find a partner that will do the same weight as you. Sharing one bar, you will work together to get as many reps of each movement as possible in 60 seconds. The work may be divided anyhow.
Strength
Take 15 minutes to work up to a heavy (but not maximal) 5 rep back squat
Conditioning
With a partner, do as many reps as possible in 60 seconds of each movement, score equals total reps:
2 Rounds of
Push Press, 135/95#
Burpees over bar,
Thrusters, 135/95#
Toes to bar
Front Squats, 135/95#
Burpees over bar
