ST:

Find a heavy 5 rep Back Squat

Do 3 total sets at the heavy weight.

(approx 75-80%, should be very uncomfortable)

Cond:

1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

ACC:

3 x

100′ heavy bag bear hug carry

25 Med ball Sit-ups or GHD