A1. 5 x 5 Back Squat Progression. Start at a weight that makes you feel as though you have 2-3RR; add load each round as form allows.

B1. EMOTM, 12 Min:

– THIS: 3 x Front Squat @ 70% of heaviest load used in A1;

– THAT: 12 Unbroken Wall-Ball (16/12). ALL to a 10′ target;

– OTHER: 12 KbS (16/12)

C1. 1k row or 1200m run (athletes choice) for time.