Back Squats!

Weightlifting

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 8 reps @ 75%

*Set 5 – 8 reps @ 75%

*Set 6 – 8 rep @ 75%

Rest 2-3 minutes between sets.

Metcon

Every 5 minutes, for 15 minutes (3 sets) for times:

20/15 Calories of Rowing

15 Bar-Facing Burpees

12 Front Squats (135/95 lbs)

9 Strict Pull-Ups

6 Handstand Push-Ups