STRENGTH
Build to 1RM back squat

METCON
Every 4:00 x 4

A) 3 Rounds
7/5 Cal Bike
5/6/7 Burpee Over KB/Parallettes

B) 3 Rounds
20/30/40 DU
10 KB Swing (24/16)

C) 3 Rounds
150m Run
10/12/15 Jumping Air Squats (Hands Behind Head)

D) 3 Rounds
10 DB Deadlift (2 x 22.5/15)
20 Bicycle Crunches

Goal: Every part 3:00 (if you think you need >3:30 then scale the weights/reps)