SWOD
Take 10-15min to build up to 85% of 1 RM Back Squat

then…

Every 3 minutes for 15minutes (5sets)
Back Squat 2-3r at tempo 3001 (3 sec. down, 0 sec. at bottom, 0 sec. up, 1 sec. at top)

WOD
12min AMRAP
10 Renegade Rows (55/35)
20 Box Jumps (24/20)
Run 200m