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:
40-30-20
Wall ball (20/14)
Kettle bell swing (53/35)
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
40-30-20
Wall ball (20/14)
Kettle bell swing (53/35)