Back Squats!

Weightlifting

Every 3 minutes, for 18 minutes (6 sets):

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90%

* Set 5 – 3 reps @ 85%

* Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat.

Metcon

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

30 Double-Unders

12 Wall Ball Shots (20/14 lbs)

12 Pull-Ups