HIIT

High/Low
Strength
4×3 Box Squat 80%
(Touch butt to box, don’t bounce, slightly above 90 degrees)
3×10-12 Front Squat 60% (try to reach failure at 8-10, rest and squeeze out another 2-4)

HIT
2 Rounds:
50 DU/75 Singles
30 Wall Balls 20/14
10 Pull-Ups/5 Muscle-Ups
Rest 2 minutes
2 Rounds:
50 DU/75 Singles
30 Calories
10 HSPU/25 Push-Ups