Warm Up: For back squat start at a weight you can easily do 1 rep, something a little challenging.Then add a percentage of weight every time until you hit your max or increase by every 10 lbs. If you go over, scale the added weight down
-Build to a Back Squat 1 Rep Max
WOD#1: Full body circuit. Row .6 miles as fast as you can and then continue the workout with 21-15-9 reps of those 3 movements.
COOL DOWN: Just an easy burnout for legs. Jump rope as fast as you can