Strength
Every 1:15 x 10, alternating:
Odd mins: 4 front squats @ ~75% of recent 1RM
Even mins: 4 weighted pull ups*
*Scaling options:
4 unweighted strict pull ups
4 negatives
Conditioning
AMRAP 18
3, 6, 9, 12… burpees
10 back squats (115/85#)
10 sit ups
3, 6, 9, 12… pull ups*
*RX+: C2B pull ups