Box Squats

12 sets of 2.  50% of your no rmal back squat 1rm.  The focus here is explosive speed and proper technique.  30 seconds between sets.

WOD

50 USSR KB Swings

10 Back Extensions (sub supermans)

40 American KB Swings

10 Situps

30 KB goblet squats

10 back extensions

20 KB thrusters

10 situps

10 KB Cleans