Strength:

• Back Squat 3×10 at 50% 1RM

Rest as needed between sets.

For time:

• 10 Weighted Box Step-ups, 95/65 lbs
• Run, 200 m
• 10 Weighted Box Step-ups, 95/65 lbs
• Run, 200 m
• 10 Weighted Box Step-ups, 95/65 lbs
• Run, 200 m

Rest 2 mins

• 10 Weighted Box Step-ups, 95/65 lbs
• Run, 200 m
• 10 Weighted Box Step-ups, 95/65 lbs
• Run, 200 m

Rest 1 min

• 10 Weighted Box Step-ups, 95/65 lbs
• Run, 200 m

Xtra:

• Pull-ups 5×3

Rest as needed between sets.

Weighted / Strict / Negative