3 rounds for time:
24 back squats (95/135 lb)
18 push presses

TIMECAP: 15:00

DYNAMIC WARM-UP | 5:00
3 sets:
:30 alternating spiderman stretches
:30 alternating T push-up
:30 air squats
– Rest :30 between sets.

PUSH PRESS | 6:00

Dip-hold, no barbell
Dip-drive, no barbell
Dip-drive quickly, no barbell
Push press with a barbell

BACK-RACKING THE BAR AND BACK SQUATS | 3:00
1 set:
5 behind the neck strict presses
5 behind the neck push jerks
5 back squats

BUILD-UP/STRENGTH | 11:00
On a 10:00 clock:
3 back squats + 1 behind the neck push jerk
– Build to a heavy complex from the floor.

MINI-ROUND | 3:00
1 set:
8-10 back squats
7 push presses

COOLDOWN | 8:00
2 sets:
1:00 foam roll glute/side
1:00 foam roll T-spine