Strength
Back squat
10 Reps @ 50%
8 Reps @ 60%
6 Reps @ 70%
4 Reps @ 80%
2 x 2 Reps @ 90%
Metcon
EMOM 16
Min 1 – 10/7 Calorie AAB + 10 Prisoner squats
Min 2 – 15 T2b
Min 3 – 10 Burpee Box Jump Over’s
Min 4 – REST