Back Squat 5 – 5 – 5 at 80% of 1RM

then:

18 Minute EMOM:

1st Min. Max shuttle run (run from pull-up bars to other side and use the entire minute to shuttle run, touching the ground on every turn around)

2nd Min. 10 burpee box jump overs (24/20) *set a 40 second cap on the burpee box jump overs (goal is to sprint these as fast as possible).