Strength:
work up to a 1rm back squat
Conditioning:
Rx
For total reps:
Amrap in 8min of:
9 sumo-deadlift high-pulls, 95/65
11 knees 2 elbows
Amrap in 8 min of:
6 thrusters
14 kb swings, 53/35
Intermediate
For total reps:
Amrap in 8min of:
9 sumo-deadlift high-pulls
11 hanging knee raises
Amrap in 8 min of:
6 thrusters
14 kb swings
Beginner
For total reps:
Amrap in 8min of:
8 sumo-deadlift high-pulls
6 hanging knee raises
Amrap in 8 min of:
6 thrusters
10 kb swings
Post loads and rounds plus extra reps to comments.