A.

Primer

3×5 DB Jump Squats

*Dip to quarter squat position.

*Rebound quickly spending minimal time on the ground. 

*Superset with warm up sets of Back Squats*

Health: 10-20lbs
Fitness: 15-25lbs

Performance: 20-30lbs

B.

Back Squats

2×1 @ 85% 

2×1 @ 90%

3×1 @ 90-95 %

Rest 2:30 b/w sets

C.

Health:

For Time- CAP 11:

1000 Meter Row

50 Front Squat 45/35

30 Ring Rows or Jumping Pull Ups

Fitness: 

For Time- CAP 11:

1000 Meter Row

50 Thrusters 45/35

30 Pull Ups

Performance: 

For Time- CAP 11: 

1000 Meter Row

50 Thrusters 75/55

30 CTB Pull Ups