Baseline:
ROM drills - 10 minutes
3 rounds - 250 m row, 5 x air squats, 5 x back squats, 5 x push-ups, 30-second plank
warm up to 65 % of your 1 RM back squat
Strength:
back squat - 3 reps x 10 sets at 65% of 1 RM
Work Capacity:
For Time
100x double unders (substitute 300 singles)
80x air squats
60x sit-ups
40x wall balls (20/12 lbs)
20x chest-to-bar pull-ups
10x clapping push-ups