Warm up
4 rounds
Row or Ski 1 min
10 barbell back squats
10 alt v-ups
10 bird dogs
Strength
Build up to a 1 rep max Back Squat
Workout
10 min AMRAP
5 pull ups
10 push ups
15 air squats
*every 2 min (including the start) 15 KB swings 53/35
T1: modify is needed
T2: as written
T3: 70/53
Durability Work
6 rounds
12 thrusters 115/75
18 ghd sit ups
Rest 1 min