Strength- 

Back Squat

*Do a set every 2 minutes

5 Back Squat @60-65% 1 RM Back Squat

3 Back Squat @70-75% 1RM Back Squat

1 Back Squat @80% 1RM Back Squat

1 Back Squat @85%+ 1RM Back Squat

1 Back Squat @85-90%+ 1 RM Back Squat

Metcon 

4 Sets

AMRAP 4 minutes

400m Run

-straight into-

Max Reps

10 Strict Pull Ups (OR 15 Kipping)

20 Push Ups

30 Air Squats

Odd Rounds: Vest (20/14)

*Even: Bodyweight

**Rest 1 minute between sets.

Pick up where you left off the last AMRAP (so if you finished 20 air squats in the previous 4 minutes, start after the run with the 10 remaining air squats).