Strength
Back Squat – 5×3 (work up to a heavy 3RM)
—all 5 sets should be at 85% or higher
Conditioning
2 Rounds (each round is 95-100% effort)
20 Tire Flips
40 Burpees
1000m Row
—Rest 5 min between rounds
WOD Notes: You may scale tire flips to 10 reps if 20 reps will take longer than 2 minutes by yourself. You may also partner up with someone else and do all 20 reps. If classes are large (which they probably will be), we will have half do the conditioning first before the back squats. The goal is to be under 15 minutes for each round.