4/24/24 Back squat x 2

Warm up

1 minute bike

20 second squat hold

10/10 single leg deadlifts

Then

3 rounds

10 kb swings

10 kb thrusters

Strength

Back squat- Build a heavy 2

Conditioning A B A C

A-AMRAP3

5 pull ups

5/5 Alternating db strict press 35s/ 25s

B-Every 90 seconds x 4 rounds

1 back squats

30/30 second side plank

C-In 8 minutes with a vest

1/2 mile run

Max squats in remaining time