Strength-

• Back Squat

10 Sets

5 Back Squat @75% 1RM Back Squat (OR RPE

7.5/10)

*Rest 2-3 minutes between sets.

Metcon-

6 Sets

AMRAP 2 Minutes 

4-8-12-16-20….

Dumbbell Front Squat (2×50/35)

2-4-6-8-10….

Burpee Box jump Over (24/20)

Rest 1 minute between sets.

*Pick up where you left off each AMRAP…. so if you finished the set of 16-8 on set 1, start set 2 on the set of 20-10 and continue the pattern.