Back Squats!

Weightlifting

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 5 reps @ 70%

*Set 3 – 4 reps @ 75%

*Set 4 – 3 reps @ 80

*Set 5 – 2 reps @ 85% 

*Set 6 – 1 rep @ 90%

Metcon

For time:

500 Meter Row

40 Alternating Lunges with Kettlebell Farmer’s Carry (24/16 kg)

20 V-Ups

500 Meter Row

30 Alternating Lunges with Kettlebell Farmer’s Carry

15 V-Ups

500 Meter Row

20 Alternating Lunges with Kettlebell Farmer’s Carry

10 V-Ups

OR

Accessories

Four Sets of:

20 Alternating Reverse lunges 

Rest 30 seconds 

Max Effort Hollow Hold

Rest 1 minute