Back Squats!

Weightlifting

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

Then

10 Minutes – Three sets of:
Back Squat x 3 reps @ 85% of your 1-RM
Rest 30 seconds
Dumbbell Death March x 10 Reps @20X1
Rest 30 seconds

Metcon

For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes