Warm-up
90/90 Breathing
Leg Swing x20 front,Back, side
Side Steps x50
Goblet Squat x20
Back Squat (One set every 2 min)
S1 x8 @ 65%
s2 x4 @ 70%
S3 x3 @ 75%
S4 x2 @ 80%
S5 x2 @ 85%
S6 x1 @ 90%
S7 x1 @ 95%
S8 x1 @ 98%
S9-10 x1 @ +100%
If you peak for the day finish out all 10 sets at 95%x1 of your max weight for the day
Metcon (Time)
3 RFT
45 Dubs
30 KBS
15 Box Jumps