Strength
Back Squat – Work up to a heavy single, then do 3×3 @ 90%
Conditioning
21-15-9
Slam Balls 50/35lb
Bar Facing Burpees
OHS 115/75lb
WOD Notes: OHS should be light (40% of 1RM) & unbroken each round. If you lack overhead mobility, you may sub front squats instead. The time domain for this WOD is 7-10 minutes, so you should be able to move consistently throughout.
