Strength:
4 front squat + 16 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200)
No rest between the 20 squats
WOD:
16 minute AMRAP
40 calorie assault bike buy in then…
AMRAP
4 pull ups
8 handstand push ups
16 box step ups (20/18)