STRENGTH

Back Squat

1 sets every 2 min:
0:00-2:00, 4 reps at 80-85%
2:00-4:00, 3 reps at 85-90%
4:00-6:00, 2 reps at 90-95%
Front Squat

6:00-8:00, 3 reps at 80-85%
8:00-10:00, 2 reps at 85-90%
10:00-12:00, 2 reps at 85-90%

METCON

12 min AMRAP
60 Wallballs (20/14#)
40 Power Clean (115/85#)
20 Burpee over bar