Strength
Back Squat - build to moderate weight (60% ish) against a 6 minute clock
At minute 6, every 3:00 x 3 rounds - 15 reps
Conditioning
AMRAP 15
12 Overhead Weighted Lunges @45/25 (plate)
12 Burpee to plate
12 Renegade Rows @45/25 (dumbbells)
Cash Out
50 Crush Grip DB Curls (45/25)
50 Hollow Rocks