Tech: Back Squats
40 minutes.
Work up to a heavy single.
Then do 6 reps at 70% of that weight.
Repeat the same heavy single.
Then do 6 reps at 75% of that weight.
Repeat the same heavy single.
Then do 6 reps at 80% of that weight.
Accessory:
Single Leg Box Jumps
5 sets of 5 per leg
Metcon: Double Tabata
Air Squats
Squat Hold at Parallel
Alternate between the 2 exercises for the full 16 rounds, 20 seconds on, 10 seconds off.