1.) Back Squat-7x3@80-85% max.
Metabolic Conditioning
25 minute EMOTM
10 Thrusters (95,65)
10 Chest to Bar Pull Ups
14 Weighted Step Ups (24,20)(95,65)
8 Burpees
40 Double Unders
*one exercise per minute. Try and leave 10-15 seconds before next minute. If not reduce 2 reps.