Warm-up

• 1:00 Row
• 10 Air Squats + 30” Squat Hold
• 1:00 Row
• 10 Push Ups
• 1:00 Row
• 10 Single KB Goblet Squat(light)

Strength

• Back Squat 1×5 at 30% 1RM
• Back Squat 1×5 at 40% 1RM
• Back Squat 1×5 at 50% 1RM
• Back Squat 1×10 at 60% 1RM
• Back Squat 1×5 at 70% 1RM
• Back Squat 1×3 at 75% 1RM
• Back Squat 1×1 at 80% 1RM

METCON

• For time:
  • 30 Row Calories
  • 20 Burpee Box Jumps, 24/20 in
  • 10 Back Squats, 225/155 lbs
  • — Rest 3 mins —
  • 10 Back Squats, 225/155 lbs
  • 20 Burpee Box Jumps, 24/20 in
  • 30 Row Calories

Scaling Options: Scale the back squat weight in the workout to something you can hold unbroken but is moderately challenging.

Time Cap: 16 mins