Our last back squat in this cycle was November 18. Add 10 lbs to your 1 RM, take 90% of that number and perform:
Then: weighted box step ups 3 x 10/leg. This will be a back rack loaded step up. The weight should not be so heavy that it causes you to break at the hip. When choosing your box height, make sure your quad remains parallel to the floor when stepping onto the box.
HSPU x 5 (kipping is allowed but get as much depth as possible)
Med Ball Slams x 10
KB Swings x 15 (53/35)
AMRAP 12 min