Strength: Back Squats – EMOM x 5
Tempo Back Squat (3-3-3-3-3)
increasing weight each round
:03 descent/ :03 hold
First set should be around 50-60% 1RM

Metcon (Calories) 4 rounds for max calories (pick one piece of equipment for all rounds)
1:00 x 1 assault bike /rower/ski erg
:45 x 2 assault bike/rower/ski erg
:30 x 3 assault bike /rower/ski erg
1:2 work to rest ratio after each set