Back Squats!

Weightlifting

Four sets of:

Back Squat x 8 reps @ 30X1

(if you achieve 8 reps, you must increase the weight)

Rest 2 minutes 

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Alternating Reverse Lunges with DBs (50/35 lbs)

30 Double-Unders