Strength
8RM Back Squat
Notes
If you just finished On-Ramp, take this a little slower and keep it light. Stay focused on your form.
Get some sets of 8 in your warm-up, but if you have an idea of your target weight, drop to sets of 3-5 as the weight climbs so you don't accumulate too much fatigue.
WOD
AMRAP 18:
15 Wall Ball (heavier/higher than normal)
0:30 Rest
15 Kettlebell Swings (heavier than normal)
0:30 Rest
15 Butterfly Sit-Ups
0:30 Rest
NOTES AND SCALING
The goal of the workout is to use challenging weights/heights on the wall ball and swing, AND to retain unbroken sets throughout. Select loads/heights, and scale reps, to meet this goal.