A) In 20:00 complete:
30 Back Squats (80-85% of 1rm) in as few sets as possible, with as much rest between sets as needed.
10 rounds of:
10 Back Squats (40-60% of 1rm)
B) EMOM, for 15:00, complete:
1st min) 15/12 Calories
2nd min) 10-15 Toes-to-Bar or 15-20 Tuck Crunches
3rd min) 5 Front Squats from the ground (185+/135+)
Another option can be heavy Overhead Squats for 5 reps since we don’t do those very often.