Wednesday:
Strength: 6x3 Back squat with a 2 second pause in the bottom
Conditioning:
Masters league 17.1*
13min Continuous Clock
10min AMRAP
35 Box Jump
30 Air Squat
25 Pull Ups / Jumping PullUps
20 Kettle Bell Swings 12/20
Then,
3min AMRAP
Ground to Overhead 25/45
*If you are doing this as an official masters league WOD please check you use the correct weights