19 Mar 2025

A. 5 Minutes of Back Squat Instruction and Practice + 7 Minutes to build to 75% 1RM

B. Every 2 minutes for 20 minutes (10 Sets): Back Squat

Wave 1:
3 x 75% of 1RM
2 x 80%
1 x 85%

Wave 2:
3 x 80%
2 x 85%
1 x 90%

Wave 3:
3 x 85%
2 x 90%
1 x 95%
1 x Heavy Single (95%+)

C. AMRAP 10 Minutes
5 Chest-to-Bar Pullups
25 Double Unders (Scale: Less DU or 50 Singles)
5 Front Squats (84/56)
25 Double Unders

Scores = Heavy BS; Part C Rounds + Reps (RX or KG)