A,
Concentric Back Squat 1x1
Concentric means that you will be starting this lift from the BOTTOM of the rep. Hip crease should be below the knee and you should be in a solid “bottom” position in the squat.

Use the heaviest weight you can for the set.

Find a heavy single for the day in 20 mins.

B,
6 rounds for time of:
18/15 assault Bike Calories
3 Rope Climbs

Goal: sub 12 mins

C,
Optional
For distance:
Ruck: 1x 60 mins @ 12/9kg

Find a trail and get outside.