Strength

Back Squat 3×5 ~ 70-75%

Work up to around 70-75% of your max and perform 3 sets of 5 at that weight. Attempt to increase by a few pounds from that last time you did this. If you are new to this movement work up in sets of 5 to a moderately challenging weight.  Focus on keeping your knees tracking over your feet while keeping your torso upright and pushing back on the bar.

WOD

AMRAP in 12 Minutes

2-4-6-8-10-12 …

Alternating Kettlebell Clean & Jerk 24/16kg
Goblet Style Weighted Lunge Step 24/16kg
Burpee Jump To Plate

Off Ramp WOD

AMRAP in 12 Minutes

2-4-6-8-10-12 …

Alternating Kettlebell Clean & Jerk 24/16kg
Bodyweight Lunges
Burpee Jump To Plate