Buy In: Ring Plank 2 minutes total. Squat Prep. Stretching, Mobility etc. 8 minutes total.
Back Squat 1x5@55%,1x5@65%,1xMax Reps@75%
Then on the minute for 12 minutes:
Complete 3 Front Squats (use the weight you select for your first set of back squats) and 10 Wall Balls. If you are unable to complete the wall ball shots within the minute, on all subsequent sets, you will do the number of reps you did get. (example- if you get 5 shots before its time to front squat again, you will perform 5 reps going forward.)