Part 1:

For Time: 

30/24 Cal Row

20 Lateral Step Ups (R) to 24/20 

20 Lateral Step Ups (L) to 24/20

20 Step Ups (R) to 24/20)

20 Step Ups (L) to 24/20

RX: Hold a 53/35 KB in Goblet Squat Position

*8 Minute Cap

Part 2:

20-30 Minutes to Find:

1 Rep Max Back Squat

*It is suggested you still use the 5-3-1 format to properly prepare yourself for the heavy weight.

*You do not need to squat to failure.  It is suggested you do not.

*Practice dumping a bar off your back prior to beginning