20 minute AMRAP:
5 back squats (bw)
10 triple unders
15 kb swings (24/16)
-To scale, drop the weight of the back squats but go for heavy/achievable sets of 5. Scale the triple unders to either 20 unbroken doubles, 20 practice reps of doubles or 50 singles. Scale back the load of the kettlebell or work a russian swing. The bar will be taken from the squat racks, but..
-Want an upscale?? Take the bar from ground, but NO bailing out the back!
a. Back Squat (from racks)
Work up to a heavy set of 5, BUT.. PRIORITISE getting to depth over heavy weights
b. 15 minute AMRAP:
5 back squats (load to suit, from part a.)
10 reps of one of the following:
Triple under attempts
Double under attempts or
Singles, 50 reps
15 kb swings (load to suit)