ME - Max back squat off of 12" box

Conjugate

3 rounds of;

8 russian kb swings (w=35 in each hand, m=55 in each hand)

8 box jumps (w=24, m=30)

then

60 rev. hypers

accumulate 3 minutes of hanging from bar with hips and

knees bent at 90 degrees (tuck your hips)

Endurance

Run 2 loops (big loops, past the gas station)

12 min AMRAP of;

12 dips

9 overhead squats (65/95)

12 burpees