Strength:
back squats w/ 2 sec pause at the bottom 5×3
Conditioning:
Rx
3 rounds for time of:
20 wall shots, 20/14
10 back squats, 135/95
20 handstand push-ups
50 double unders
Scaled
3 rounds for time of:
10 wall shots
10 back squats
10 seated floor presses or push-ups
40 single unders
Mutant
3 rounds for time of:
20 wall shots, 20/14
10 back squats, 185/125
20 handstand push-ups
100 double unders
Post loads and times.