Back Squats!

Weightlifting

Back Squat

*Set 1 – 5 reps @ 75% 

*Set 2 – 3 reps @ 80% 

*Set 3 – 1 rep @ 85% 

*Set 4 – 5 reps @ 80% 

*Set 5 – 3 reps @ 85% 

*Set 6 – 1 rep @ 90% 

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.

Metcon

Rounds of 15, 12 and 9 reps for time of:

Thruster (135/95 lbs) 

Bar-Facing Burpees