Back Squat (3 Rep Max)
Opt.1 -Test-55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x3+
Opt. 2 -Build-7×3 @ 75% of 1RM
Opt. 3 -Foundations- 5×3 Paused Squat @ 65% of 1RM (3 sec.)
Opt. 4 -Open Prep- Sub Back squat for Overhead Squat
Metcon (Time)
Chipper For Time:
50 Calorie Row/35 Calorie Bike
50 1-arm DB Snatches
50 W. Lunges
50 Burpees

15 min cap

Choose your own adventure style workout. Pick where you want to start and where you want to end. Once you start the movement you have to complete all 50 reps before moving to the next.