Strength
Back Squat – 4×7
—Start @ 70% & work up to a 7RM
Conditioning
For Time
Run 800m
20 T2B
30 Back Squats (bodyweight)
20 T2B
Run 800m
WOD Notes: No racks are allowed for back squats unless you absolutely need one. BS weight is 45-50% of 1RM (goal is to do all 30 reps unbroken). You should only be trying bodyweight if you can do them in no more than 2 sets. You may scale reps down to 10-15 for T2B or do 40 Sit-ups for each 20 T2B. Time domain for this WOD is 10-15 minutes.
Weighted planks for extra assistance work