Weightlifting

Every 3 minutes, for 18 minutes (6 sets) of:

Back Squat

* Set 1 – 4 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 2 reps @ 90%

* Set 6 – 2 reps @ 90%

Metcon

Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs, 20″)