6/22/23 back squat x 6

Warm up

2 minute bike

10/10 knees over toes split squats

10 good mornings

Strength

Back squat - Heavy 6

Conditioning ABABAC

2 minute time cap

A- 5-4-3-2-1

Strict pull ups

Strict toes 2 bar

Rx+ if you let go of the bar, your count starts over

B-EMOM4

4-3-2-1 Back squats

C-Walking lunge 100 ft 53s/35s