A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
– Back Squat x Max Unbroken Reps @ 83%
(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)

B) Every 3 minutes x 15 minutes (5 sets) for times:
– Row 250/200 Meters
– 8 Front Squats (175/115, 155/105, 135/95, 115/75, 95/65))
– 12 Toes to Bar