Strength:
Back Squat:
Establish a heavy triple or single.
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Conditioning:
Every Minute on the Minute x 12:
1) 20 Hand-to-Hand Kettlebell Swings
2) 20 Sit-Ups
3) 10-20 Push-Ups
The kettlebell load should be moderate. Modify the hand-to-hand switch to 10e Single-Arm Kettlebell Swings as needed. The Sit-Ups are unanchored. Modify the Push-Ups to elevated as needed today to be able to complete at least 10 perfect reps. If you can do sets of 20 perfect unbroken Push-Ups then scale up to Ring Push-Ups.