Strength

Build to a 1RM back squat

15 minute time cap

1x5 at 65%

1x3 at 75%

1x2 at 85%

1x1 at 95%

2x1 at > 100%

Percentages are suggested. Rest 1:30-2:00 between sets.

Conditioning

For time:

AMRAP 15:

[2 Rounds]:

550m Run

50 WB 20 / 14

Directly Into...

Max Bar-Facing Burpees

RX+ = 800m run

GO HARD on the runs and choose a weight that will allow you to complete at least sets of 15-20 wall-balls under fatigue while also meeting the standards of movement.