Warm up the movements and start working up to a starting weight, then
In 12 min find your max lifts in:
– Overhead squat
– Front squat
– Back squat

In that order, as many lifts as you like in every movement. When you start doing ex front squat you may not go back and try overhead squat again. From rack.

For time TC 14 min
6 rounds of
– 200m row
– 20 wallballs 9/6kg

L1: –
L2: RX
L3: –
L4: 6/4kg wallball

Set the rower on 200m intervals before start