Conditioning:

21-15-9 rep rounds of:

Calories biked

Double dumbbell thrusters (2 x 50/35)

Abmat butterfly sit-ups

For Time

(10:00 cap)

†Levels:

• Intermediate/70+ Advanced: Same rep counts; (2 x 40/30) dumbbells
• Beginner/70+ Scaled: 18-12-9 reps, (2 x 35/25) dumbbells

Strength:

On a 2:00 clock:

5 Box* back squats

8 Sets for max load

*Box should be set up so that the athlete squats just below parallel on the box

Post results and experiences in the comments