STRENGTH
Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s.
METCON
Every 4:00 x 5 Sets:
5 High Box Jumps (30, 24)
10 Back Rack Reverse Lunges (185, 125)
100 Ft. Heavy Farmer Carry
L3: (24, 20) (155, 105)
L2: (20, 15) (135, 95)
L1: (Seated Dynamic Vertical Jumps) (95, 65)
*Score = weight for lunges