1) Barbell warm-up
2) Back Squats, max reps at 72.5% – The goal is 20 reps. If your max reps effort leaves you shy of 20 reps, rack the weight, rest for 10 seconds and finish the balance of your reps.
5×10 pulls on the rower to get lowest possible 500m split time
Partner / AMRAP 20
7 Single leg Stand ups from 12″ | RX+ Pistols
5 Strict Push-ups | RX+ HSPU
3 Pull ups | RX+ Muscle-ups (any)
50 Hang Power Cleans, 115/80 | 95/65