Back Squat off your 3rep max: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between set
Then
WIth an ascending ladder in 18 minutes of: 3 Kettlebell Swings @1.5 pood, 1 pood 3 Box Jumps 3 Hand Release Push Ups 6 Kettlebell Swings 6 Box Jumps 6 Hand Release Push Ups 9 Kettlebell Swings 9 Box Jumps 9 Hand Release Push Ups Keep climbing the ladder until 18 minutes expires
From CF lindy
FBO Fitness 