Strength.

Back squat. On every 2min.

1 x 6 @65%

1 x 4 @75%

1 x 2 @80%

1 x 2 @85%

1 x 1 @90%

rest 2min

then. 1 x max effort @80%

Conditioning.

9min amrap

21-15-9

kettlebell swing 24/16kg

burpee

wall ball 10’/9′ 9/6kg