A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM
B. For total time
40 s2oh @ 75#/55#
30 toes to bar
20 Box-jumps 30"/24"
rest exactly 1:00
30 s2oh
20 toes to bar
10 Box-jumps
rest exactly 1:00
20 s2oh
10 toes to bar
5 Box-jumps
Masters
A. 12 min EMOM
min 1: row 45 sec for max calories at a sustainable pace
min 2: sandbag over the shoulder clean x 5-7
min 3: barbell glute bridge x 10
B. For time
25-20-15-10-5
Dual KB deadlifts
Hand release push-ups
Row 200m between each set