Strength

Box Back squat
10 x 2 rep
( starting %60 1 RM Bak squat then climb )

Conditioning

3 rounds for time

100 double unders
10 muscle ups

Time Cap 12 minutes

Strength Accessory

Deadlift
3x 8-10 reps

Glute ham raises
3 x 8-12 reps

Glute ham raises video;

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