Back squat
Strength
Back squat 10-10-10 ascending
Conditioning
For Time:
1,000/900 Meter Row
45 GHD Sit-ups
45 Box Jump Overs (24″/20″)
15 Bar Muscle-ups
500/450 Meter Row
30 GHD Sit-ups
30 Box Jump Overs (24″/20″)
10 Ring Muscle-ups
Time Cap: 25 Minutes
