Strength:

Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
5 Single-Arm DB Push Presses + 3 Lengths Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 30 seconds
5 Single-Arm DB Push Presses + 3 Lengths  Waiter’s Walk (Right Arm)

 

Conditioning:

AMRAP 12:

6 Ring Row/ Pull Up

12 Box Jumps

24 KBS