A. Backsquat: 5.5.3.2.1.3+ (below are suggested builds based off heavy 3)

Empty BB x 8 reps

45% x 6 reps

60-70% x 5 reps

70-75% x 5 reps

80-85% x 3

85-90% x2

90-95% x1 100% x AMRAP

*last set should be at the same weight of your heavy 3  you found 5-6 weeks prior.  Try to get 3+ reps at that weight. (Strict 25 min time CAP)  

B. Repeat the following 2x thru:

2 min max cal. AB or row

1 min recovery on bike or  rower @ 60%

2 min max rep wall ball 

1 min recovery on bike or  rower @ 60%