Back Squats!

Weightlifting

Take 10 minutes to build to 85% of your 1-RM Back Squat

Then…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 2 reps @30X1

Metcon

Three sets for times of:
300 Meter Run
20 Wallballs (20/14 lbs)
10 Box Jump Overs (24”/20”) 
Rest 2 minutes