Prep:
EMOM x 10 minutes:
10/8 calorie Row
(increase your pace each time)
-then-
3×6 med ball clean
3×6 seated box jump
-then-
3×5 sandbag bear hug squat
3×60 single unders
-then-
mobilize

Strength:
Back Squat
5, 5, 5, 5, 5
(first set @ 50% of 1RM)
(last set @ 75% of 1RM)
(Rest 2 minutes between sets)

Conditioning:
For time:
100/70 calorie Assault Bike
70 wall balls (30/20)
40 chest to bar pull ups

Accessory/Core:
None

For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com