For load:
10-10-7-7-4-4-1-1
Back squat

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

5 Rounds

7/10-calorie Echo bike
10 burpees

12 rounds for time of:
200-meter sprint
200-meter jog

Ruck 3 miles

For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters

As many rounds and reps as possible in 20 minutes of:
5 Strict Pull Ups
10 dumbbell bench presses
150-meter run

50-40-30 reps for time of:
GHD sit-ups
Calories on the Rower