1) High Bar Back Squat: 1x5 @ 75%, 1x3 @ 80%, 1x3 @ 85%, 3x1 @ 90%
2) Shoulder Press: 5 - 3 - 3 - 3 - 2 - 1 : Heaviest Possible
Notes: Rest NO MORE than 90 Seconds between sets for squats. Rest exactly 60 seconds between shoulder press sets. This is not meant to be a 1RM max attempt, but feel free to PR.
Sets of 21 - 15 - 9, for time:
Burpee Broad Jumps (6'/4')
Notes: Broad jump distances are for male/female. Feet must clear for rep to count. You must jump the same mat, back and forth for each rep. 12 min time cap, scale appropriately to finish within time cap.