A. Every 2 minutes for 20 minutes (10 Sets): Back Squat
Set1: 4 x 50%
Set2: 3 x 60%
Set3: 2 x 70%
Set4: 1 x 80%
Sets5-10: Build to 1RM
B. 4 Rounds for Time
15 Medball Situps (20/14)
20 Single Arm Overhead KB Lunges (24/16)
25 Russian KB Swings (24/16)
Time Cap = 16 Minutes
Scores = 1RM Back Squat; Part B Time (RX or KB)