Strength
Back Squat

5@ 65%, 3-70%, 3-75%, 3-80%, 1-85%, 1-90%, 1-95%, 1-100+%

Metcon:

For time to completion of 100 reps

Tabata Interval Back Squat (95/135)

(8 rounds of 20 seconds of work and 10 seconds of rest)

Overhead Plate Step-up (25/45)

(for remainder of rep count)

*both back squat and step-up reps count toward total reps

**100 reps must be completed in order to call time