In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Squat

Performance: Warm up to 70% and then perform 3 work sets of – 2 reps @75% (of your 1RM), 2 reps at 80%, 2 reps at 85%. Please use spotters for the last two sets.
Fitness: Warm up and work in sets of 3 to an 8 RPE

Part 2 – Conditioning: “Daddio”

Performance: 4 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max reps of Thrusters (95/65lb)

Fitness: 4 rounds for max reps on minute 3
Min 1 – 50m Farmers carry (heavy)
Min 2 – 100m shuttle run
Min 3 – Max reps of Thrusters at 6RPE

Is this a benchmark? No

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