Strength:
work up to a heavy set of 10 back squats*
*all sets should be 10 reps
Conditioning:
Rx
Amrap in 15 min of:
20 back squats, 135/95
10 burpees with a lateral hop over barbell
10 box jumps, 24/20
Intermediate
Amrap in 15 min of:
15 back squats
8 burpees
8 box jumps
Beginner
Amrap in 10 min of:
10 back squats
5 burpees
10 box jumps
Post loads and rounds plus extra reps to whiteboard.