1. Back Squat Waves
   Set 1: 6 Reps @ 70%
   Set 2: 4 Reps @ 76%
   Set 3: 2 Reps @ 82%
   3 Minutes Rest
   Set 4: 6 Reps @ 76%
   Set 5: 4 Reps @ 82%
   Set 6: 2 Reps @ 88%
   3 Minutes Rest
   Set 7: 6 Reps @ 82%
   Set 8: 4 Reps @ 88%
   Set 9: 2 Reps @ 94%
   
   *Take percentage out of 5RM/heavy 5
   
   
2. AMRAP 16:
   20 Shuttle sprints (10m)
   12 Kettlebell Swings (American, 70/53)
   8 Kettlebell High Pulls (70/53)