Weightlifting
Back Squat
(Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
Metcon
EMOM x 18min.
Min. 1) 5 Front Squats 80/60
Min. 2) 15 Toes-To-Bar
Min. 3) 15/12 Cal Assault Bike
RX+ can be anything over 80/60
The hardest part is going to the bike, so be sure to pace and not sprint and blow up right away.