Complete the following for time:
30 back squats (M:225#/W:155#) 500m row
30 shoulder to overhead (M:155#/W:105#)
You may use a rack for this entire workout. You will use only one bar, so you must strip the weight prior to doing the shoulder to overhead. The squat must be below parallel and you must fully open your hip at the top. Shoulder to overhead is press, push press, push jerk, or split jerk. No behind the neck pressing movements. In the shoulder to overhead, you must be locked out overhead, show control, and not have your feet moving. Standards are typical to any CrossFit competition.