Monday

A.

4-3-2-4-3-2 back squat (@20X0)

this rep scheme is known as a wave load. As the reps descend, the weight increases. The second time you perform a particular rep set, be sure to increase the load. For instance, the second set of four is heavier than the first set of 4, and so on.

for example
4 @ 100
3 @ 110
2 @ 120
4 @ 105
3 @ 115
2 @ 125

B.

9 min amrap:

max reps thrusters (135/95)

start with and EMOM 5 burpees