Strength:

Back Squat

1-1-1

Warm up and take 3 attempts at a new 1RM Back Squat. If you’re newer, then perform heavy triples instead.

Deadlift

1-1-1

Warm up and take 3 attempts at a new 1RM Deadlift. If you’re newer, then perform heavy triples instead.
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Conditioning:

For Time:

300m Row
21 Burpees
200m Row
15 Burpees
100m Row
9 Burpees

Go hard on this couplet. Don’t sandbag the rows.