1. 3 x Back Squat (3 every 2 min for 10 rounds)

Every 2 min for 10 rounds

Start at a moderate weight and increase the load each round so the 10th set is a max for the day.

2. WOD

Complete 3 rounds of the following for max reps:
3 minute AMRAP Assault bike (Calories)
2 minute AMRAP ground to overhead (60/40kg)
1 minute AMRAP ring dip

*Rest 1 minute between rounds