Every 90 seconds for 12 min perform:
3 three-second Pause Back Squats at 40% of your 1RM.
* * Watch clock or try to have someone watch clock for you. Time stars at bottom of your squat, not on your way down. Stay tight and engaged at bottom. Drive up as explosive and hard as you can.
15 Wallballs (24/14)
15 KBS (24/16kg)
*15 min time cap