STRENGTH:
Back Squat
Warmup Sets:
10 reps @ 30%
8 reps @ 50%
6 reps @ 60%
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%

METCON:
3 Rounds:

800 Meter Run or 900 Meter Row 
40 Weighted Sit-ups
20 Box Jumps