A.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps
The goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.
B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball
12 Alternating Dumbbell Snatches (50/35 lbs)
8 Pull-Ups
Rest 3 minutes, and then…
C.
Complete as many rounds and reps as possible in 10 minutes of:
20 Kettlebell Swings
20 Sit-ups
12/9 Calorie Row
12 Up/Down
