Part 1:
Back Squat
3RM
4 x 3 @ 90% of 3RM
(2 mins rest between sets @ 90%)
 
Part 2:
2 Rounds for Time:
400M Med Ball Run (20/14)
100 Double Unders
50 Overhead Plate Lunges (45/25)
50 Kettlebell Swings (24/16kg)