STRENGTH
Back squat
0:00-2:00; 7@~70%1RM
2:00-4:00; 6@~75%1RM
4:00-6:00; 5@~80%1RM
6:00-8:00; 4@~85%1RM
8:00-10:00; 3@~90%1RM
10:00-12:00; 8@75%

METCON
6 rounds:
15 Wallballs (20/14#)
12 Pull-ups
5 Push press (165/105#)
7 Front Squat