15min to work up to a heavy (not a max) Over Head Squat

Use the rep sequence 3-3-3-1-1-1…..and so on keep till you hit a heavy OHS

Conditioning (WOD):

4 Rounds

6 Muscle-ups, Bar or Rings (18 Pull-ups)

12 Box Jumps, 30″/24″

24 OHS, 65#/45#