A. Backsquat (all based on 1RM) wave ladder:

In between each set (backsquats only), perform 10 band tears + 10 plank rocks

Wave 1: 83% x2 83% x3 83% x4 

2 min rest between working sets. 

B. 2×3 jumping back squats  @ 30% 1RM. :60-:90 sec rest btw sets 

C1. EMOTM 4 min:

5 unbroken power snatch  (challenge: 95/63; rx: 75/53),  fx: 65/45)

+ 5 T2B (K2E)

C2. 2 min rest

C3. 4 min AMRAP:

15 power snatch (same weight as C1)

15 T2B (K2E)

+ max rep. lateral burpee  over bar in time  remaining