Strength:
8 front squat + 12 back squat (50% of 1 RM if 1RM back squat is <200, 50% of 1 RM + 5# if 1RM is >200)
No rest between the 20 squats
WOD:
3X
15 calorie bike
12 power cleans (135/95)
9 ring dips
8 front squat + 12 back squat (50% of 1 RM if 1RM back squat is <200, 50% of 1 RM + 5# if 1RM is >200)
No rest between the 20 squats
3X
15 calorie bike
12 power cleans (135/95)
9 ring dips