Back Squat (3 Rep Max)
Opt.1 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x3+
Opt. 2 5×5 @ 77.5% of 1RM
Opt. 3 Accessory Work

*Sub Back Squat for Overhead Squat

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
12 1-arm DB Snatches
50 ft. W. Lunge/OH Lunge
40 Single/Double-unders


Metcon (Weight)
5×10 Staggered KB Deadlifts (each leg)
Start light increase load each set
Record heaviest set