Strength/Skill
Every 90 seconds for 12 minutes (8 sets):
Back Squat x 2 reps @ 85%
Then. . .
One set of:
Back Squat x 8 reps @ 70%
Metcon
For time:
40 Box Jumps (24/20″)
20 Toes-to-Bar
40 Wallball Shots (20/14 lb.)
20 Ring Dips
40 Wallball Shots (20/14 lb.)
20 Toes-to-Bar
40 Box Jumps (24/20″)