Strength/skills
Back squats
Work out your submax : 90% of 1 RM
Then perform
4 reps at 70% of submax
4 reps at 85% of submax
3 reps at 90% of submax
Max reps at 65% of submax less 10kg
Conditioning
10 minutes AMRAP
16 overhead plate lunges 20kg/10kg
8 knees-to-elbows
8 kettlebell snatches 24kg/16kg