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10 rounds of:

5 ring dips or dips or 8 bench or box dips

25 double-unders or 50 singles

Then immediately go to a barbell preloaded with a coach-assigned weight of about 50% of 1-rep-max back squat and squat as many reps as possible in 2 minutes.

If you can do some doubles, try to do at least a few each set. Count each double as “2” and then top up to 50 with singles.

Scores will be your time and the amount of weight (load x reps) moved in 2 minutes.