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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 walk out at 102-105%
*Set 7 – Max Unbroken Reps @ 90%
(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 should end)

B) 3 rounds not for time:
– hand over hand sled pull x 1 length of gym (heavy but fast)
– suitcase farmers carry x 1 length of gym/arm (heavy but fast)
– hanging L-hold or bent knee hold x 30 seconds (accumulate)
– 10-20 alternating pistols or pistol progressions