warm up: 3 rounds

12/10 cal bike/row + 10 shoulder taps + 10 mini band squats + 8 box jumps

Strength: EMOM 10 alternating

7 back squat

7 weighted pull up

intent- odd Mins perform back squat Even Mins perform pulls ups. Gradually increase weight of squats. Starting near 60-70% of 1 Rep Max. All sets must be done unbroken do be considered prescribed.

conditioning: 3 x 3min AMRAP

15 Thrusters, pick load + 15 bar facing burpees

rest 2:00 between AMRAP

intent- this is a quick burner. The challenge is to maximize recovery. The goal should be to choose and aggressive pace that you can maintain for all 3 AMRAPs.