Monday - by 2's

Group warm up
Line drills
Then
*With an empty bar: 
2 Rounds for quality: 
3 Back squats 
3 Front squats 
3 Thrusters

Strength

BACK SQUAT

Warm Up Sets 
EMOM for 4:00 
3 Back squats 
*Increasing in load each set.

Working Sets: 
Every 2:00 for 4 sets 
4 Back squats *80-85% 1RM

Metcon
AMRAP 12:00
2 Overhead squats 115/80, 95/65, 75/55
2 Chest to bar pull-up (level 2 chin above bar, level 1, box or band
2 Sprints (down and back = 2)
4 Overhead squats
4 Chest to bar pull-ups
4 sprints
6 Overhead squats
6 Chest to bar pull-ups
6 sprints
...continue by 2's until the clock hits 12:00.