Strength
Back squat – 5×5 @ 80%
Conditioning
2 rounds
18 toes to bar
9 dball over shoulder (100/80)
12 toes to bar
6 dball over shoulder
6 toes to bar
3 dball over shoulder
—Rest 3 minutes between rounds
Assistance
3x max effort support hold (ring or matador)
WOD Notes: Go all out each round. Go for big sets of toes to bar.
