A) Every 2.5 min x 6 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%
Set 6 – One set of: max unbroken reps @ 90%
***only allowed only one 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 2.5 minutes x 5-8 sets:
– 8 burpees over the bar
– 8 toes to bar
– 8 thrusters (95/65)