| Strength |
| Every 2 minutes, for 16 minutes (8 sets): |
| Back Squat |
| *Set 1 – 5 reps |
| *Set 2 – 5 reps |
| *Set 3 – 3 reps |
| *Set 4 – 2 reps |
| *Set 5 – 2 reps |
| *Sets 6-8 – 1 rep |
| Workout |
| Complete as many rounds and reps as possible in 12 minutes of: |
| 40 Double-Unders |
| 20 Wall Ball Shots (20/14 lbs) |
| 10 Toes to Bar |