EMOM:
Higher rep with some faster cycle times on both movements. The goal is to be able to go unbroken on the wall ball and hold a fast consistent pace on the box jump overs. Lots of lungs on this one! Trust that fitness and go for it.

Back Squat:
Descending reps here but we don’t want you setting a 10RM PR on your first set. Ideally, we want to see an increase in weight with each set, ending with a heavy set of two. Get in one set every 3min to maximize intensity with every set.

Optional Accessory:
Run 800 meters x 3
Rest 3 min between each effort.