Strength:
7 front squat + 13 back squat (50% of 1 RM + 5# if 1RM back squat is <200, 50% of 1 RM + 15# if 1RM is >200)
No rest between the 20 squats
WOD:
5X
9 Pull ups
12 V ups
15 Russian kettle bell swings (70/44)
7 front squat + 13 back squat (50% of 1 RM + 5# if 1RM back squat is <200, 50% of 1 RM + 15# if 1RM is >200)
No rest between the 20 squats
5X
9 Pull ups
12 V ups
15 Russian kettle bell swings (70/44)