STRENGTH

Back Squat

1 sets every 2 minutes:

0:00-2:00=10 reps @60% 1RM
2:00-4:00=8 reps @70% 1RM
4:00-6:00=6 reps @75% 1RM
6:00-8:00=6 reps @75% 1RM
8:00-10:00=6 reps @75% 1RM

Front Squat

10:00-12:00=5 reps @60% 1RM
12:00-14:00=5 reps @70% 1RM
14:00-16:00=5 reps @70% 1RM
16:00-18:00=5 reps @70% 1RM

 

METCON

For time:

40 Wallballs (20/14#)
20 Pull-ups
30 Wallballs
15 Pull-ups
20 Wallballs
10 Pull-ups