STRENGTH
15 minutes to work up to a 1rm Back Squat

If you are not comfortable squatting to a 1rm then do 15 minutes to work on 5 reps at a time increasing. You’ll still increase weight and strength, but this will provide you with the reps to perfect form and ability.

CONDITIONING
For Time:
20 Thrusters (95/65)
20 Sumo Deadlift High-Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead or Back Squats (95/65)
20 Front Squats (95/65)

4 Burpees at the top of each minute. Starting with burpees.

BURN! (9:30am)
EMOM, for 6:00, complete:
12/10 Calorie Row

-Rest 2:00

EMOM, for 6:00, complete (in same minute):
4 Devil Press (35/25)
8 Wallballs (20/14)

-Rest 2:00

EMOM, for 6:00, complete:
12/10 Calorie Bike

-Rest 2:00

EMOM, for 6:00, complete (in same minute):
4 Devil Press (35/25)
8 Wallballs (20/14)