Back Squats!

Weightlifting

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

Back Squat

*Sets 1-3: 4 reps @ 80%

*Sets 4-5: 8 reps @ 70%

Metcon

Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Thrusters (95/65 lbs)

Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets