Strength:

every 1.30 for 7 rounds 5 rep paused back squat

(a second pause at the bottom)

(start from %65 and work up to %70)

Conditioning: death by bar facing burpees

every 1.30 for 10 rounds (2-4-6-8-10-12-14-16-18-20) reps of bar facing burpees

WOD: For time

40-30-20-10 reps of

kettlebell swing (55/35)

x1.5 double under / x3 single under

push-up