Warm Up
Mobilize, shoulders hips knees and ankles
Use pistol squat technique as a warm up for squats.

 
Strength
BACK SQUAT 70%
Back squats, Every 90s
7×3 @ 70%

 
Metcon
CF.16.02.15
For time:
60 Dumbell snatches 25/20/12
Run 7 laps
30 Burpee box jumps 24/20