STRENGTH

0:00-1:00: 7 OH Squat @60-65%
1:00-2:00: Max rep back squat
2:00-5:00: Rest
5:00-6:00: 5 OH Squat @70-75%
6:00-7:00: Max rep back squat
7:00-10:00: Rest
10:00-11:00: 3 OH Squat @80-85%

METCON

13 min AMRAP
11 Thrusters (95/65#)
9 Box jumps (24/20″)
7 OH Squat
5 Step-ups (24/20″) (back rack)
3 Muscle-ups