Weightlifting

Every 90 seconds, for 24 minutes (4 sets):

Single-Leg Box Squats (6 reps each leg @ 2111)Or Cossack Squats

Prone Lying Banded Leg Curls (25 reps @ 2111)

Hollow Body Hold (60 seconds)

Supinated-Grip Bent-Over Barbell Row (6-8 reps @ 2111)

Metcon (AMRAP – Reps):

4 Minutes of Dumbbell Box Step-Ups (50/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
For max calories:
4 Minutes of Rowin