flood gates and fighting the clock

back squat and overhead squat (3 sets 12 reps)

9 back squats plus 3 overhead squats. must stay unbroken

only add weight based on your overhead performance

Metcon (AMRAP – Rounds and Reps)

11 min amrap
7 front squats
9 lateral bar facing burpees
5 shoulder to overhead

rest 1 min
2 min max v ups