Strength-

Back Squat

*Do a set every 1 minute and 30 seconds.
3 Back Squat @65% 1RM Back Squat
2 Back Squat @70% 1RM Back Squat
1 Back Squat @75% 1RM Back Squat
1 Back Squat @80% 1RM Back Squat
1 Back Squat @85% 1RM Back Squat
1 Back Squat @90% 1RM Back Squat
1 Back Squat @95-95+% 1RM Back Squat

Metcon-

AMRAP 12 Minutes
10-20-30….
Wall Ball (20/14)
10-20-30…
Box Jump Over (24/20)
@ 15 min
3 Sets (1 set every 4 minutes)
20 GHD Sit Ups
4 wall walks