Weightlifting Every 3 minutes, for 12 minutes (4 sets): Back Squat (6) Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude. Metcon Against a 4-minute running clock, perform a total of 3 sets of:Run 400 MetersMax Reps of Single-Arm Overhead Dumbbell Squats (50/35 lb DB or KB) Rest 2 minutes between sets
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