A1. Compound back squats. After each set of 1, immediately perform 30 double-unders. Walk back to bar, wait 2:00 prior to beginning next set.

5 Back Squat @ 70%. 1:00 Rest.

1 Back Squat @ 80% + 30 DU. 2:00 Rest.

5 Back Squat @ 70%. 1:00 Rest.

1 Back Squat @ 85% + 30 DU. 2:00 Rest.

5 Back Squat @ 70%. 1:00 Rest.

1 Back Squat @ 90% + 30 DU. 2:00 Rest.

B1. 3 Rounds for Time:

– 8 Strict L-Sit Pull-Ups, or weighted pull-ups (16/8 kilo kb)

– 15 Thrusters (135/93)

– 2:00 Self-Timed Rest

C1. TABATA Air Squats. Score lowest number performed across all 8 rounds.