Back Squat (3 Rep Max)
Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 60%x8, 65%x8, 70%x8, 65%x8, 60%x8
Opt. 4 Accessory Work
Metcon (AMRAP – Reps)
3×3 min AMRAP:
3 Rounds
5 KB Swings
5/10 Pushups
+ME Double/Single-unders
-Rest 2 mins-

Rx 5 Pushups
Rx+ 10 Pushups 52/35

Each 3 min AMRAP will begin with 3 Rounds of KB Swings and Pushups. Once you have finished the swings and pushups, the remainder of the 3 mins you will accumulate as many Double/Single-unders as possible. Record Jump Rope reps into Wodify
Metcon (Weight)
Optional Accessory Work:
5×10 Cossack Lunges

Start with bodyweight and get a feel for the movement and then increase weight with dumbbell or kettlebell.