Prep:
8 minute AMRAP @ 70%:
10 burpees
10 calorie Bike

-then-
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
3×6 med ball clean
3×6 broad jump
-then-
Mobilize

Strength:
Back Squat
12 minutes to work to a heavy single
-then-
3×2 (EMOM) @ 85% of heavy single

Conditioning:
For Time:
40 Toes to Bar
60 Back Squats (165/110)
40 Toes to Bar

Accessory/Core:
400m double KB front rack carry (53,35)
40 GHD sit ups

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