Back Squats!

Weightlifting

Every 2:30, for 12:30 (5 sets):

Back Squat

*Sets 1-3 = 3 reps @ 85-88%

*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

Metcon

Every 3 minutes, for 15 minutes (5 sets) of:

12 Burpee Box Jump-Overs (24″/20″)

20 Wall Ball Shots (20/14 lbs)