STRENGTH

1) Wide Stance Box Squat: 5 x 5 @65% of Monday’s 3RM or 55% of 1RM Back Squat, every 90s.
2) KB Squat Jumps: 4 x 5. Rest 60s.

METCON

For time:
10-8-6-4-6-8-10
Front Rack Reverse Lunges (115, 75) (total reps)
Bar Facing Burpees
15:00 Time Cap

EXTRA CREDIT

1-Arm DB Rows: 4 x 10 ea. Rest 60s.