3 Aug 2026

A. 5 Minutes of Back Squat Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Back Squat

Wave 1:
3x 72%
2 x 77%
1 x 82%

Wave 2:
3 x 77%
2 x 82%
1 x 87%

Wave 3:
3 x 82%
2 x 87%
1 x 92%

C. AMRAP 10 Minutes
10 Alternating Goblet Lunges (24/16)
12 KB Swings
14 Situps

Scores = Heaviest BS; Part C Rounds + Reps (RX or KB)