Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 6-8 reps @ 80%

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict-Handstand Push-Ups

6 Strict Pull-Ups

12 Single Leg Box Step Downs (20”)

*Complete 6 reps on right before completing 6 reps on the left leg.