Trainer warmup 10 Min.
Skill: 3 Rounds for max Reps. (15 Min. Time Cap)
1a: KB Push Press 24/16kg, right arm then left arm
1b: Max Reps. Ring Rows (Rings @ same height as Box)
then BackSquat Warmup to 1 heavy Rep not 1 RM!
7 Rounds of (Time Cap 21 Min.)
3 Back Squats @ 70% 1 RM
Sprint 100m, easy Jog back in the Gym and start the next Round.
There should be a tremendous difference between the Sprint and the easy Jog back in the Gym!!!
Score: Reps: PP/ROW+ Weight of Back Squats