Back Squat (1 Rep Every 90 Seconds for 12 Min)

The goal for these are for them to be BUILDING.  This means you will add a little weight each time.  So, start with something heavy, but with room to add.

Your score is your heaviest squat.  Should be the last one.

You will do 1 squat every 90 seconds for 12 minutes (8 total squats).

For the back squat you will have the bar on the back.  Make sure it is in a good supported position on the shoulders and not too far down.  Lift the chest and tighten the belly.  Feet should be under the shoulders with the heels down.  Reach the butt back and down.  Drive the knees out.  Keep the chest lifted as you go down.  Get the butt lower than the knees at the bottom.  No plopping or rounding of the back.  To stand dig the heels into the ground and drive the knees out while you lead with the chest.  Stand all of the way up at the top.

Metcon (Time)

5 Rounds
10 Sandbag Toss Over
100 Meter Farmer Carry

Use whatever you can find for sandbag.  Ideally Men's will be over 60# and women's over 40# - but a bag of dog food or rice will work.

For the farmer carry - 40-50# DBs/KBs or heavier for Men.

25-35# DBs/KBs or heavier for Women.

Score: Total TimeFor the sandbag toss over you can use a bar in a rack or whatever you can find to toss over at roughly chest height.  You can toss it over and pull it back through (if using a rack) or even toss it over and then move to the other side.

You basically just pick up the bag - and get it high enough to toss over!  Get into a good position when pulling from the floor and use your legs and hips to gain the height on it!

For the farmer carry you will carry the dumbbells or Kbs at the sides.  These will get SPICY.