5/3/1+ Back Squat

Based off 90% of your 1 Rep Max

Warm Up – 5 @ 40% – 5 @ 50% – 3 @ 60%

Work Sets -5 @ 75% – 3 @ 85% – 1+ @ 95%

Estimated 1 RM = Weight x Reps x 0.0333 + Weight

Then a 6 min AMRAP of:

12 KBS 24/16kg

24 OH Lunge Steps 15/10kg bumper

200m Run