::: Barbell Strength Test/Development :::
Front or Back Squat – Find a 1-rep max
If a new personal best is achieved, record it in your workout log, phone app or ZenPlanner.
Time permitting, perform 1 max-effort (max-rep) set at 85-90% of today’s 1RM.

::: Weightlifting / Gymnastics Conditioning, Sprint::
“McDole” – 5 rounds for max total reps:

AMRAP 90 seconds:
10 deadlifts
10 pistols
60 seconds of rest between each round.
Load for deadlifts: 40-50% of 1-rep max.