A1. Back squat 5/5/5
40% – 50% – 60%
(deload week just do the reps)

A2. Every 1:30 for 9 min (3 sets)
1st 8 x tempo squats 32X1
2nd 8-10 x single arm rows

B. 5 rounds
10 x pull ups
20 x wall balls
30 x Kb swings
1 min rest