Every 3 mins, for 18 mins (6 sets):
Back Squat
Set 1 – 3 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 3 reps @ 85%
Set 6 – 3 reps @ 85%
Be as explosive as possible on the ascent out of the bottom of the squat.
AMRAP 12min
30 Double-Unders
12 Wall Ball Shots 9/6 kg
12 Pull-Ups