Basics

Every 2 minutes, for 10 minutes (5 sets):

• Back Squat x 8 reps
• (try to perform with the same load or greater than was Tuesday)

For time:

• 40 Wall Ball Shots
• 400 Meter Run
• 40 Burpees
• 400 Meter Run
• 40 Wall Ball Shots

Performance

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

• *Set 1 – 6 reps @ 65%
• *Set 2 – 4 reps @ 75%
• *Set 3 – 2 reps @ 85%
• *Set 4 – 2 reps @ 90%
• *Set 5 – 1 rep @ 95%

followed by…

• One set of Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

For time:

• 40 Wall Ball Shots
• 400 Meter Run
• 40 Burpees
• 400 Meter Run
• 40 Wall Ball Shots

Everyone!

Cardio: Run 4×200 on 2 minutes